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If you have noticed more people jogging past your local café or groups in matching gear gathering at the park on a Saturday morning, you are not imagining it. Running has well and truly taken off in Australia and around the world. What was once seen as a solitary sport is now a popular social activity, a mental health boost, and a way to stay fit without complicated equipment or expensive memberships.
This surge in popularity is not limited to professional athletes or long-distance marathoners. People of all ages and fitness levels are lacing up their shoes, discovering the benefits of running at their own pace, and often finding a supportive community along the way. Whether your goal is to feel healthier, meet new people, or simply enjoy time outdoors, there has never been a better moment to start running.
Running has evolved from a solo fitness habit into a thriving cultural movement. According to Strava’s 2024 Year in Sport report, the number of running clubs on the platform increased by 59% in a single year. For younger Australians, especially Gen Z, group runs have even replaced nights out. Strava found they are four times more likely to meet people through exercise than at a bar.
Free community events like parkrun have played a major role in this shift. Every week, more than a million Australians take part in these 5km run or walk sessions, held in over 500 locations across the country. And it is not just about the running itself, many participants stay afterwards for coffee and conversation, turning a morning workout into a social catch-up.
It is also not only seasoned athletes who are showing up. Everyday Australians from all walks of life are getting involved, with over 4.11 million people now participating in athletics, including 3.65 million recreational runners. Major events continue to break participation records, proving that running has become just as much about community and connection as it is about logging kilometres.
Running offers a long list of physical and mental health benefits, and research shows these can be experienced at almost any pace or distance. According to Circle Health Group, runners have a 25–40% lower risk of premature mortality and live around three years longer than non-runners.
Physical Benefits
- Cardiovascular Health: According to Health Direct
ng to American Heart Associationrunning strengthens the heart, improves circulation, and lowers blood pressure, reducing heart disease risk. - Weight Management: Research from Mayo Clinic highlights that running burns more calories per minute than many exercises, boosting metabolism to support healthy weight maintenance.
- Bone and Joint Strength: According to National Institute of Arthritis and Musculoskeletal and Skin Diseases, the impact of running increases bone density and strengthens muscles and connective tissues, reducing osteoporosis risk and enhancing mobility.
- Immune Support: Research from Gunderson Health System shows that running promotes immune cell circulation, helping the body stay resilient against infections.
Mental Benefits
According to The Mayo Clinic, running boosts endorphins and serotonin, fostering relaxation, happiness, and emotional resilience, often called the "runner's high." According to Sleep Foundation, it also improves sleep quality by regulating circadian rhythms, supporting mental clarity.
For more on how exercise supports mental health, read our article on Understanding the Link Between Mental and Physical Wellbeing.
One of the most common mistakes beginners make is starting too fast or running too far too soon. This can lead to exhaustion, discouragement, or injury. The key is gradual progression.
A proven way to begin is the run-walk method:
- Run for one to three minutes at a comfortable pace.
- Walk for one to two minutes to recover.
- Repeat for a total of 20–30 minutes.
This method works because it gives your body time to adapt to the impact and effort of running. It strengthens your muscles, joints, and cardiovascular system without overwhelming them.
When you are ready to build up, try a build-and-back-off method instead of sticking to a rigid percentage increase:
- Increase your total running time or distance for two to three weeks.
- Follow this with a lighter recovery week where you reduce your mileage slightly.
- Resume building in the next cycle.
This method allows your body to adapt and recover before you add more training. It also gives you the flexibility to adjust based on how you feel. If you notice fatigue, soreness, or signs of injury, you can hold steady or reduce mileage until you feel ready to progress.
You might also:
- Aim for three runs per week, spaced out to allow recovery.
- Include different routes to keep things interesting.
- Join a beginner-friendly run group for motivation and guidance.
If you are concerned about injuries at the beginning of your running journey, visit our https://healthhub.hif.com.au/fitness/a-comprehensive-guide-to-preventing-sports-injuries for practical tips. And if an injury does happen, visiting a physiotherapist can may help you recover and get back to running safely. At HIF, we understand the importance of timely treatment, and selected HIF Extras Cover options can include benefits for physiotherapy.
Before You Run
What you eat before running can affect how comfortable and energised you feel. As a basic starting point, your body needs carbohydrates for fuel and a little protein for muscle support.
General guidelines:
- Have a balanced meal two to three hours before running.
- If running early or more than three hours after your last meal, have a light snack 30–60 minutes before.
Good pre-run snacks:
- Banana with a teaspoon of peanut butter
- Bagel with honey or jam
- Low-fat yogurt with fruit
Avoid high-fat or high-fibre foods immediately before running, as they can cause stomach discomfort.
After You Run
Your post-run nutrition is vital for recovery. Running uses stored energy and creates small tears in your muscles, which need to be repaired. Eating the right foods soon after running helps replenish glycogen stores and rebuild muscle tissue.
Aim to eat within one hour of finishing, combining carbohydrates and protein in meals such as:
- Eggs on wholegrain toast
- Greek yogurt with berries and granola
- Smoothie with fruit, milk, and protein powder
- Chocolate protein milk for a quick, balanced option
Above all else, do not forget to rehydrate. Water is fine for shorter runs, but if you have sweated heavily or run for over an hour, consider a drink with added electrolytes.
Energy gels are small, portable sources of carbohydrates that provide quick fuel during long runs. They are most useful for runs lasting more than 90 minutes, when your body’s stored energy starts to run low.
If you are new to running and sticking to shorter distances, you will not need them yet. As your distances increase, you may find gels helpful for maintaining energy and avoiding fatigue. Always try them in training before an event to see how your body reacts. Alternatives include sports drinks, chews, or small pieces of fruit.
For more advice and tips check out our blog Fuelling Yourself Correctly for Exercise.
Rest days are when your body adapts to training and becomes stronger. When you run, you create small amounts of stress in your muscles, joints, and connective tissues. Without adequate rest, this stress can build up and lead to overuse injuries or burnout. As explained by Adidas Australia, recovery days allow your muscles to recuperate, adapt, and become more powerful, while reducing the risk of fatigue, injury, and burnout—making them essential for long-term progress.
Rest does not have to mean complete inactivity. Many runners use active recovery days, which involve gentle movement that helps promote blood flow and reduce stiffness without adding additional strain. This can include:
- Walking or light hiking
- Yoga or mobility stretching
- Easy swimming or cycling
- Gentle Pilates
The goal of active recovery is to aid muscle repair, not to push for personal bests or hard efforts. These low-intensity activities help deliver nutrients to recovering muscles and clear waste products like lactic acid, making you feel fresher for your next run.
Beginner guidelines:
Take at least one or two full rest or active recovery days each week, as recommended by the Mayo Clinic.
Avoid scheduling high-intensity workouts on consecutive days to give your muscles and joints adequate time to heal.
Strength training is also an important part of a balanced running plan. Research from the Journal of Strength and Conditioning Research shows that runners who incorporate resistance training can improve running economy, reduce injury risk, and increase overall performance.
Key exercises for runners include:
- Squats
- Lunges
- Planks
- Calf raises
Special attention should be given to building glute strength early in your running journey. Strong glutes stabilise your hips and pelvis, reduce the likelihood of injuries such as IT band syndrome, and help generate more power for speed work later on. Runners World highlights that weak glutes can contribute to poor running form and strain on other muscles.
For more ideas on starting a strength routine, explore our A Beginner's Guide to Going to the Gym for the First Time blog.
A good pair of running shoes is the most important investment you can make. Shoes designed for running provide cushioning and support that reduce the risk of injury and improve comfort. Visit a specialist store for a fitting if possible.
Other useful gear includes:
- Moisture-wicking clothing to stay dry and avoid chafing
- A supportive sports bra for women
- Sun protection such as a hat, sunglasses, and SPF 30+ sunscreen
- Reflective gear for early morning or evening runs
Optional extras like GPS watches or hydration belts can come later as your running routine develops.
One Step at a Time
Running is more than a workout. It is a way to improve your health, clear your mind, and connect with others. Learning how to start running at your own pace means you can enjoy the benefits without feeling pressured to keep up with others or risk injury from doing too much too soon.
Start with short, manageable sessions, progress gradually using the build-and-back-off method, and remember that every run is a step forward. Celebrate your milestones, no matter how small.
If you are ready to begin, explore our Healthy Lifestyle blogs: Fitness to get some inspiration and check out our Healthy Lifestyle Cover to see how we can support you on your running journey.