Chiropractors vs. Physiotherapists – knowing who to see and when

When suffering from acute or chronic pain people tend to receive a lot of conflicting advice on how to handle it. This advice usually comes from friends and family that absolutely swear by their local Chiropractor or Physiotherapist.

This article aims to help you decipher the difference between Chiropractors and Physiotherapists in an unbiased delivery of facts. Dealing with any kind of pain is stressful enough, deciding who is best to help you get through it should not add to that stress.

There are a lot of similarities between the professions which helps add to the confusion. They are both experts in treating musculoskeletal issues and joints to help improve mobility and strength as well as decrease pain.

Both Physio’s and Chiro’s work in a form of natural pain management. Where some remedies help numb the pain, these specialists work to solve the root cause of the issue.

Before acting on any advice offered you should always consult a medical professional.


A Chiropractor’s main goal is diagnosing, treating, and preventing musculoskeletal issues. Diagnosis usually includes a physical exam and tests which leads to an adjustment.

A chiropractor adjustment or manipulation is when they use their hands to adjust the joints of your limbs and spine where signs of restricted mobility are shown. These movements are gentle, precise, and designed to help improve strength, mobility, and ease chronic or acute pain.

A Chiropractor appointment could include:

  • Spinal adjustments
  • Muscle mobilisation
  • Lifestyle recommendations
  • Nutritional recommendations
  • Exercise recommendations

Reasons to visit a Chiropractor could be:

  • Chronic or acute pain:
    • Back
    • Neck and shoulders
    • Chest
  • Tendonitis
  • Sport injuries (Joints)
  • Sciatica
  • Chronic headaches


Physiotherapists are considered movement experts – a form of physical therapy. With a focus on restoring normal, pain free movement for individuals with musculoskeletal pain or chronic injury.

A physiotherapist utilises mobilisation techniques where a chiropractor uses adjustments and manipulation. Physiotherapist mobilisation includes massage techniques, electrical therapies, and the use of exercise to heal, restore movement and ease pain.

A physiotherapist appointment could include:

  • Massage
  • Joint mobilization and manipulation
  • Stretching
  • Dry needling
  • Taping
  • Heat and ice
  • Electrotherapies
  • Exercise recommendations

Reasons to visit a Physiotherapist could be:

  • Chronic or acute pain:
    • Back
    • Neck and shoulders
    • Chest
  • Arthritis
  • Headaches
  • Dizziness
  • Sporting injuries (muscular & nerve)
  • Osteoarthritis

To sum up…

Something hurts and you are still not sure who to seek help from?

Let us simplify it!

If your pain is muscular or nerve related, visit your local physiotherapist first for a check-up. Physiotherapists specialise in soft tissue. If your back and joints feel stiff and sore, a consultation with a chiropractor is what we would suggest.

Top priority is to get yourself Infront of a medical professional and gain their expert insight into your condition.

Whether you go to a Physiotherapist or Chiropractor to work on the root cause of your issue, try Perskindol today to help reduce inflammation and ease your pain.

Benefits of Daily Collagen Intake

What is Collagen?

Collagen is one of the most important proteins in our body. It is responsible for keeping joints healthy and improving skin elasticity. Collagen is already present in your bones, muscles, and blood – comprising of a third of your entire body. The problem with your body and vitality relying so heavily on one protein is that as we age, collagen levels begin to break down and your body’s production capabilities begin to reduce.

It is at this time that the first signs of aging begin to show.

Whether it be fine lines in your skin or chronic joint pain, once these inevitable symptoms of age begin, people start looking to supplement their collagen levels.

There has been a lot of hype in recent years around the benefits of adding collagen supplements to your diet.

This article will discuss the benefits of regular collagen intake in relation to improving not only your skin structure and joints but your overarching health as well. You will also discover the different types of collagen and how to help boost your collagen levels.

Before acting on any advice offered you should always consult a medical professional.

Types of Collagen Supplements

There are 28 types of collagen, but the 4 most common are as follows:

  1. Type I: Found in all connective tissue
  2. Type II: Found in your joints and intervertebral discs in your spine
  3. Type III: The main component of reticular fibers, which is found in your skin and blood.
  4. Type IV: Resides in your kidneys, inner ear, and eye.

Health Benefits of Collagen

Regular collagen intake is said to have many health benefits, some of which may include:

  • Thicker hair: as we age our hair is known to thin, a boost in collagen can help offset this.
  • Healthier nails: People with low collagen levels are known to have brittle nails that don’t grow as fast.
  • Stronger skin structure and elasticity: Collagen is found in three-quarters of your skin, by keeping your collagen levels high you are improving your overall skin health and appearance.
  • Reduced Osteoarthritis pain: Collagen supplements can act as a mild pain killer while also improving joint function.
  • Boost Muscle Mass: Collagen is an important component in your skeletal muscle, some studies show that collagen supplements help boost muscle mass and help minimise the risk of muscle mass reduction due to old age.

Producing Collagen in your body

There are two key ways to help boost collagen levels in your body

  • Supplements : Oral collagen supplements are readily available from pharmacies, Health Food Stores, and even some Supermarkets.
  • Diet : To help boost collagen levels without taking a supplement, you should be eating more glycine and proline-rich foods such as chicken, beef, fish, dairy, eggs, and beans. This should be done in conjunction with consuming more Vitamin C, Zinc & Copper filled foods such as citrus fruits, tomatoes, leafy greens, shellfish, nuts, and whole grains.

To Sum up…

Increasing your daily collagen intake with a balanced diet or supplements can help your overall health in a myriad of ways.

If you are suffering from joint or muscle pain, try boosting your collagen levels with either of the two options above and utilise Perskindol to help reduce pain and inflammation while you heal.

Head to our blog on Joint Pain vs. Muscle Pain to learn more and for tips on managing your pain at home.  

How To Reduce Inflammation Naturally

Gut Health and Anti-Inflammatory Foods

Did you know that 80% of your immune system is located in your gut?

Your gut is also responsible for majority of your serotonin levels and can help reduce inflammation throughout your body without having to reach for the medicine cabinet.

With so much of our mental and physical health relying on our gut, it is important we understand how to nurture it.

By making some changes to your daily food intake, you can help reduce chronic inflammation which in-turn will reduce pain and promote faster recovery for muscles and joints.

Anti-inflammatory foods can help boost your health in more ways than one. They are also linked to chronic disease prevention and are usually cleaner alternatives for eating in general.

By following a clean, anti-inflammatory diet people are known to experience a positive change in both physical and emotional health.

This article aims to help you understand inflammatory foods and give basic parameters in which to follow an anti-inflammatory diet.

By making these small changes and applying Perskindol before or after exercising, you will be providing your body with the tools it needs to recover and adapt to changes in muscle growth or joint pain faster as well as live a healthier, happier life.

Foods that help reduce inflammation…

The following is a list of key foods you could add into your diet today to help reduce excess inflammation.

  1. Berries
    • Packed with vitamins, fibre, and minerals!
    • Berries also contain antioxidants called anthocyanins that work to reduce inflammation throughout your body.
  2. Broccoli
    • A cruciferous vegetable that is packed with sulforaphane, an antioxidant that helps decrease inflammation.
  3. Peppers
    • Chilli peppers have sinapic acid and ferulic acid which also may help reduce inflammation.
  4. Grapes
    • Delicious and contains anthocyanins that help to reduce inflammation.
  5. Turmeric
    • The key ingredient in turmeric is curcumin, a powerful anti-inflammatory
    • Turmeric can be used in curry, tea or even smoothies and is valuable to take daily for a host of other health reasons.
  6. Extra Virgin Olive Oil
    • Numerous health benefits are linked to extra virgin olive oil, and it is a key staple in a Mediterranean diet.
  7. Dark Chocolate & Cocoas
    • Good news! You can still get your chocolate fix.
    • Dark Chocolate & Cocoa are both packed with antioxidants that help reduce inflammation.
  8. Green Tea
    • One of the healthiest beverages you can drink and delicious!
    • A cup of green tea is filled with antioxidant and anti-inflammatory properties.
  9. Avocados
    • Packed with potassium, fibre, magnesium, and healthy fats!
    • Daily avocado intake has also been linked to reduced inflammation.
  10. Fatty Fish
    • We are constantly told that seafood is good for us, and it is not a lie.
    • Fatty fish like salmon, mackerel, tuna, and sardines are a great source of protein and include the long chain omega-3 fatty acids that help reduce inflammation.

Foods that cause inflammation

To help reduce inflammation throughout your body as well as live a cleaner, healthier life you could try avoiding large consumptions of the below food and drinks.

  1. Alcohol
    • Consuming alcohol can trigger inflammation throughout your body from the first sip.
    • Alcohol is linked to two forms of inflammation:
      • Acute and chronic
  2. Soda and other sugar rich beverages
  3. Refined carbs such as white bread and pastries
  4. Red meat
    • Burgers, steaks, and any processed meats such as hot dogs, ham etc.
  5. Margarine
  6. Chips or any fried foods
  7. Any foods that are overly processed

To sum up…

Without over complicating it, if you eat cleanly, utilise Perskindol and avoid excessive amounts of alcohol consumption your body will run at a healthier level.

You should experience a boost in energy, motivation, and hopefully reduced inflammation throughout not only your muscles and joints but your organs as well.

By taking care of your gut health, you are taking care of everything else along with it.

Order Perskindol today to take care of your muscles and joints externally and try an anti-inflammatory diet look after yourself internally.

The Benefits and Limitations of Ice Baths

What is an Ice Bath?

Ice Bath’s are exactly how they sound – very, very cold baths.

Taking Ice Baths are a form of cold therapy regularly used by athletes after over-exerting themselves but there are host of other potential benefits that come from regular cold immersion.

Ice Baths are created by adding bags of ice to a bath filled with water to bring the temperature down to around 10 degrees Celsius. You are not in the bath for long, usually between 2-5 minutes is optimal.

People who practice Ice Baths religiously often purchase a chest fridge or freezer that they fill with water, so they are able to start each day in the ice without purchasing bags each time.

It can be daunting at first but your body climatises to the shock (eventually) and the benefits can be astounding.

Benefits of ice baths

Ice baths or cold immersion therapy are known to help people both physically and mentally.

A Serotonin Boost (the happy chemical)

  • Many people avidly partake for the emotive benefits alone as cold therapy is knowns to release serotonin.
  • Serotonin plays an important role in:
    • Reducing depression
    • Regulating anxiety
    • Speeding up healing
    • Maintaining bone health
    • Healthy sleeping patterns
    • And more!

Eases Sour Muscles

  • This one may be the most common use for Ice Baths.
    • Athletes often hop into an ice bath after an intense workout or strenuous activity to ease muscle pain and help promote recovery.
  • After your Ice Bath, apply Perskindol to sore muscles to help ease muscles and aches further after strenuous activity.

May Increase Focus

  • Some people find that the cold shocks your mind into focus increasing clarity of thought and critical thinking ability.
  • In turn, Ice Baths are often practiced to help increase energy levels.
    • Avid practisers choose a dip in the ice over a morning coffee!

Helps Reduce Inflammation

  • Some people with chronic inflammation find relief from treating their pain with ice baths.
    • The ice restricts your blood vessels which can help treat swelling caused by excess inflammation.

Risks and limitations of Ice Baths

Although Ice Baths are used as a natural remedy, there are a few people that should avoid the chill!

We advise anyone wanting to try Ice Baths for the first time do so under the supervision of a professional or to discuss the possible risks with a medical professional prior.

If you have any of the below ailments or conditions, it is advised you avoid Ice Baths as they could cause a negative reaction.

  • Heart Disease
  • Poor Circulation
  • Diabetes
  • High Blood Pressure
  • Venous Stasis
  • Cold Agglutinin disease
  • Peripheral Neuropathy

It is also important to note that Ice baths are not for everyone!

Some people sing the benefits of regular dips into the ice and others cannot get past the cold to find it enjoyable in anyway.

To sum up…

Ice Bath’s can have numerous positive effects on your mental and physical health, before jumping in make sure you consult medical professional or book your first Ice Bath with a licensed professional.

If you are using an Ice Bath to relieve sore muscles and joints or after strenuous exercise, apply Perskindol after to ensure lasting relief.

Joint Pain vs. Muscle Pain

Are you suffering from Joint or Muscle Pain? Let’s find out.

You’re in pain, and you want relief fast!

But before treating your pain, you must first understand what exactly you are treating. This article will assist you in discerning the difference between Joint and Muscle Pain while offering at home treatment suggestions for both.

Key differences

  • Muscle Pain is not always a bad thing, it can be a healthy sign of muscle growth and repair. If you help them recover properly, they will grow back bigger and stronger.
  • Joint pain is commonly caused by injury to a specific joint which can affect the bones, cartilage and ligaments surrounding it.
  • The time it takes to recover:
    • Muscle pain will usually ease within a few days
    • Joint pain could be a symptom of a more serious condition which takes more time to resolve.

Muscle Pain Symptoms

  • Tender to the touch, throbbing pain, stiffness
    • Limited mobility
    • Muscle spasms

Muscle Pain Remedies


Applying heat can help increase blood flow to sore muscles. Try a relaxing, hot bath or apply a heat pack to the area tonight. This should help reduce stiffness and overall pain


It’s probably the last thing you want to do right now but, movement can help release built up toxins and lactic acid within sore muscles. We suggest practicing some gentle stretches or going for a walk to get the blood flowing.

Apply Perskindol before movement to help ease stiffness, pain and promote recovery for up to 5 hours.

Roll it out

We recommend using a foam roller. Roll it across sore muscles to break up excess lactic acid and promote faster recovery. This may be uncomfortable to do but, after you should feel only relief. Apply Perskindol after rolling out the muscle to ease any tender spots and help the recovery process along.

Joint Pain Symptoms

  • Swelling
  • Warm to the touch and can look slightly red.
  • Pain is commonly felt in hands, feet, hips, knees, or spine.
  • Grating sensation can be felt when moving.
  • Throbbing or burning pain sensations.

Joint Pain Remedies

Wrap it up

Try wrapping your injured joint before bed. This should decrease discomfort and swelling, allowing a more restful sleep.


A key difference in between joint and muscle recovery is that muscle pain can usually be solved by gentle exercise right away, whereas with joint pain it is recommended to rest for a significant amount of time before easing back into exercise.

Once the pain is reduced, head over to our blog: 5 easy ways to get active as you age for fun exercise ideas that will not put excess pressure on your joints.

Don’t forget to apply Perskindol before movement to help prepare your joints, support the recovery process, and ensure up to 5 hours of relief from muscle pain after exercising.


Adding anti-inflammatory foods into your diet could help aid the recovery process by naturally reducing inflammation. A few foods and supplements with these properties would be:

Curcumin (the active ingredient in turmeric)

  • Broccoli
  • Avocado
  • Berries – Strawberries, Blueberries, Raspberries & Blackberries
  • Bell and chilli peppers
  • Fish oil
Before acting on any of the above suggestions, please consult with a medical professional.


There are many important differences between muscle and joint pain. But there are also a couple consistencies between the two, one of which being Perskindol’s effectiveness!

Whether you have joint or muscle pain you can use Perskindol to help promote recovery, ease pain, and get back on your feet faster.

Taking Care of Your Neck Pain

Do you suffer from Neck Pain?

A sore or stiff neck can significantly disrupt your life as it can often impair mobility, making it nearly impossible to do everyday tasks. But don’t worry, you’re not alone. Neck pain is an extremely common ailment that most people will experience in their life.

This is partly because there are so many ways you can injure your neck:

  • poor posture while working on a computer,
  • sleeping in a bad position,
  • whiplash from car accidents or any other jarring impact,
  • contact sports or excessive exercise etc.

Your neck is a very vulnerable area that needs extra care. The tips in this article aim to help you not only prevent neck injury but reduce any pain you may already have. Neck pain can be exactly that… a pain in your neck!

Stretch it out

Stretch regularly after a long day at work as a sedentary worker or if you notice your neck beginning to feel stiff or uncomfortable.

  • Tilt your head backwards and forwards gently 10 times
  • Roll your shoulders up and backward 10 times
  • Bring your ear down gently towards your shoulder 10 times on each side

Take a Break

Do you work at a desk? Make sure you are getting up and moving once an hour while at work to reduce stiffness and relieve pain.

Adjust your Sleeping Position

Wake up well rested and pain-free each day with these easy steps:

  • Check your pillows – make sure your head is as level as possible with your spine
  • Avoid sleeping on your stomach – this puts your neck on an acute angle for long periods of time.
  • Apply Perskindol before sleeping to reduce both pain and stiffness

Gentle Massage

Have a partner or family member gently massage sore or stiff areas. Ask them to apply Perskindol during the massage for added relief.

A sore neck can become worse if immobilised for too long so make sure you keep up easy movements throughout the day. Be careful to avoid activities that involve any jerking movements.

Apply Perskindol Daily

Utilise one of our three essential oil based, paraben free treatment options daily while pain persists to reduce inflammation, pain, and improve mobility. Perskindol can also help reduce stiffness and warm up the muscle before excessive activity making injury from sudden jarring less likely.

If you are suffering from acute pain or your mobility is hindered, please consult a medical professional before executing any of these suggestions.

The origins of Perskindol and how it became stronger than your pain

Origin Story

Perskindol was first created in 1981 in Switzerland by an accomplished tennis player and businessman. 5 years were spent perfecting the formulation for this natural medication; PER – SKIN – DOL which translates to, “for application – on the skin – for pain”.

The goal was to create a topical pain reliever that would get the founder back onto the tennis court immediately after use. Ultimately creating a treatment option that could be repeated as often as necessary, taking the place of traditional pain killers.

Perskindol quickly became the treatment of choice for professional athletes across Europe and Asia. Now you can find Perskindol being used in countries all over the world and now just recently, Australia too.

The Product

All Perskindol products are created with three goals in mind:

  • Reduce pain locally and effectively
  • Avoid medical actives
  • Deliver rapid absorption – leaving no grease or residue behind.

Who is Perskindol for?

Perskindol was created consciously to be plant based and paraben free so it could be used by anyone who wants to keep active.

Children from the age of 6, active adults and seniors can benefit from Perskindol’s healing qualities.

When should Perskindol be used?

Muscle cramps and aches

Muscle pain



Rheumatic pain

Cervical pain

Lumbar pain

Before and after sport

Perskindol can be applied before and after a workout to promote circulation, reduce inflammation and relieve pain. Perskindol can be applied as many times as needed, to keep you moving at your best.

How will it feel?

Once applied, you will feel a coolness spread over the area, then a waft of soothing essential oils will infiltrate your nose and as you massage Perskindol into your skin you will feeling a heating sensation. You will feel your pain reduce in as little as 15 minutes.

Give Perskindol a try today…

Perskindol has won over the hearts of active people globally and is now here to help Australians keep active to. Perskindol is formulated to be stronger than your pain.

Keep up the pace, order Perskindol today.


5 Easy ways to keep active as you age

Why is daily exercise so important as you age?

As we get older, movement becomes more of a struggle. Whether it’s due to joint pain, muscle pain or other underlying health issues. But it is more important than ever to get your 30 minutes of daily exercise in, as regular exercise has incredible health benefits.

Daily exercise can help improve overall heart health and circulation, decrease your chances of muscle atrophy and disease, boost mental health, increase energy levels, and so much more.

In this article we will be outlining 5 fun new ways for you to get moving, give one a try today!

Perskindol easy way to keep active - Pilates


Pilates is a popular, low impact exercise that focuses on building core stability, strength, flexibility, balance, and a mind body connection all at once. Pilates can be done one on one for people with less mobility or in a class environment for added social engagement.

Pilates is especially good for seniors as it is easy on joints and has a limited risk of injury. Also, with its focus on balance and core stability you’ll be able to avoid falls and walk more surely after each session.

Walking is best exercise for active life - Perskindol


This one may seem obvious, but it shouldn’t be overlooked! Walking is easy on sore joints and excellent for cardiovascular health.

Taking a walk every day is an easy, low impact way to add exercise into your daily routine without the fuss. Enjoy some time to yourself while walking around the neighbourhood or take a stroll with visiting family and friends.

Active pain relief gel

Water aerobics

Head to your local pool for a group, Water Aerobics class! Water Aerobics is great for enhancing balance and coordination as the water adds a supportive element that takes the risk of falling out of your workout.

The added resistance from the water makes Water Aerobics an excellent way to kick start your metabolism and burn calories without putting undue pressure on sore joints and muscles. Water Aerobics also offers a relaxed environment to socialise in each week.

Resistance Band Workouts

Resistance Bands are becoming more popular with older adults as they are easy to use at home and cost effective. Once you have a few exercises down, they can be used as a full body workout.

Resistance Bands work to strengthen your muscles and help improve posture, mobility, and balance.

Active muscle pain relief Australia


Put on your favourite tune and sway to the beat! Dancing is a gentle, painless, and most importantly… fun way to get moving each day.

There are more benefits to dancing then you’d think; It is low impact as far as cardio goes but is still at an activity level that has amazing cardiovascular benefits. So, you can get your heart rate up without putting pressure on sore joints and muscles.

Dance with a lucky partner or boogie to your own tune to help improve energy levels, strength, endurance, and bone health.


Get up and moving with Perskindol and see the benefits for yourself. We know it can be hard to get started, but by utilising Perskindol before your workouts you’ll be able to warm up stiff or sore muscles to make the transition into regular movement that much easier.

Daily movement is so important for all ages but even more so as our years advance. There is an option for everyone, you just have to find the right one for you!

Don’t forget to use Perskindol after your workout to promote speedy muscle recovery as you ease back into movement.

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Exercise Tips For Seniors: How to Stay Fit and Healthy As You Get Older

While you may not feel quite as energetic or flexible as you did in your twenties, maintaining a regular exercise routine into your 50s, 60s and 70s can have a significantly positive effect on both your physical and mental health.

However, issues such as muscle tightness and weaker bones as you age can make you more susceptible to exercise-related injuries. In order to enjoy the many benefits of exercise without pain or discomfort, check out our practical tips for exercising safely in your senior years.

Why is it important to stay active as you age?

Studies have shown that engaging in regular physical activity can help to reduce the risk of a number of diseases and health conditions, including heart disease and stroke, type 2 diabetes, high blood pressure, certain types of cancers, depression, and dementia.

In addition, exercise can assist with weight management, improve bone health, and even help to reduce the risk of falls and fall-related injuries.

Fitness tips for seniors: Reducing the risk of exercise injuries

1. Never skip the warm-up

Warming up your muscles prior to engaging in physical activity is an important step in minimising your chance of injury and soreness, especially in your senior years. Take 5-10 minutes to do some gentle stretches or low-intensity movement on a stationary bike or elliptical machine before you start your workout.

2. Wear the right exercise attire

While you may not be too fussed about sporting the latest workout fashion, ensuring your clothes and shoes are comfortable and designed for the type of activity you’re undertaking can help to avoid pain and injury as you get older. Supportive footwear in particular will provide your feet with the cushioning they need to minimise impact damage.

3. Opt for low-impact exercises

As we age, our bones and joints – particularly our knees – become more susceptible to strains and injuries. For this reason, it’s best to choose lower-impact activities such as walking or swimming, which will place less pressure on the joints compared with high-intensity exercises.

4. Be mindful of pain and discomfort

Although it’s normal to feel a little soreness after exercising, it’s crucial to listen to your body and address any persistent pain or discomfort. For example, muscle pain that lasts for more than a week or joint pain that persists for more than a couple of days may require further treatment, so it’s important to get these professionally examined.

5. Stretch regularly

As your body gets older, your muscles naturally lose their flexibility and become less limber. By engaging in a regular stretching routine, you can help to reduce the risk of tendon tears and other muscular injuries. Yoga or pilates are both great exercise options to keep muscles flexible and injury-free.

What type of exercise is best for seniors?

Now you know how to approach your exercise routine, what kind of activity is best as you get older? Here are some fantastic options which will keep you fit and healthy without putting your body under too much stress:

  • Walking: Use a treadmill in the gym or get outside in the fresh air and enjoy this gentle yet effective exercise.
  • Swimming: Whether in your local pool or the ocean, swimming is a great low-impact exercise option that’s ideal for seniors.
  • Strength training: Lifting weights or using weight machines 2-3 times per week can help to improve muscle tone and bone density.
  • Dancing: A fun way to get moving, dancing can be an enjoyable exercise to keep fit and lose weight. Find a group class such as Zumba or simply have fun in your own home!
  • Tai Chi: This ancient Chinese martial art is a popular exercise choice that’s suitable for people of all ages and fitness levels.

Your GP will be able to advise on safe options for exercise based on your age, physical health, current medications, and any pre-existing conditions such as lung disease or heart issues.

You may also benefit from working with a certified personal trainer who can tailor a fitness program to suit your age and help you enjoy the benefits of exercise safely.


New To Running? Top Running Tips For Beginners

As well as being a hugely popular pastime, running is also an incredibly effective form of physical activity – in fact, it burns more calories than any other mainstream exercise.

Not only are the health benefits of running plentiful – from helping with weight management to reducing the risk of heart disease, type 2 diabetes and stroke – it’s also a no-cost activity that you can do practically anywhere.

If you’re new to running, this beginner’s guide will help you ‘find your feet’ safely and get the most out of this fun and healthy activity.

What to consider before you start running

Build up gradually

When you’re just starting out with running, it’s important to take things slowly by gradually increasing your pace and distance over time. To begin with, walk for a distance that feels comfortable, then start alternating between running and walking.

Once you feel ready, you can increase the running intervals until you’re running for most of your session. This gradual approach will help to reduce the risk of injury and allow you to ease into the experience of running.

Get the right running gear

This isn’t just about looking good on your run! The correct running attire will help to ensure you have the support you need and feel comfortable during your training.

A good pair of running shoes will help to protect your feet by absorbing the impact, while a quality sports bra for women will provide additional support during your run.

Create a running plan

Planning your runs in advance will make it easier to stick to your goals and progress over time, as well as helping you build a solid routine for your running.

Before you start out, decide on the location of your run, the route you’ll take, and how long you’ll allocate to each run. By making a note of these details, you’ll have a clear plan that you can adhere to during your session.

Tips for a successful run

Always include a warm-up and cool-down

Applicable to beginner runners and experienced runners alike, an effective warm-up and cool-down routine incorporating gentle stretches for your leg muscles will help to minimise your risk of injury as well as prevent muscle soreness.

Before you begin each run, spend around five minutes on some warm-up exercises, such as fast walking, on-the-spot marching, knee lifts or stair climbs. At the end of your run, slow your pace to a gentle walk until your heart rate stabilises, then stretch out your leg muscles.

Check your running form

Not only will the correct running form help you to develop a faster pace, but you’ll also be less likely to injure yourself.

You should run with your elbows gently bent and ensure your arms and shoulders aren’t too stiff. Maintain an upright posture and keep your running stride smooth and even, hitting the ground with the heel first, followed by the toes.

Listen to your body

Running can place strain on joints such as the knees as well as the leg muscles. It’s important to address any pain or discomfort sooner rather than later to avoid minor issues becoming more complex health problems.

Starting slowly and alternating running with walking when you’re a beginner will allow you to build up an effective running technique and avoid injury.

How to stay motivated with running

Find a running buddy

Having a running partner who keeps you accountable can be a great way to stick to your running goals and push yourself to show up to your training sessions. They can also make it more fun!

It’s a good idea to find someone with roughly the same level of running ability as you, so you can both match each other’s pace and motivate each other to progress.

Create realistic goals

Having clear milestones for your running journey can help to keep you focused and inspired to stick with your training. However, it’s important to ensure these goals are realistic and achievable.

A training goal such as a specific race or charity run can be a fantastic way to keep you motivated and give you something to aim for during your running sessions.

Map your progress

Setting goals is one thing, but keeping track of your running progress makes it even more likely that you’ll stay committed to achieving them.

Keeping a running diary or using a running app to record the details of each run – such as your route, distance, time, weather conditions, and how you felt – can help you to map your progress over time and track your improvements, which is a great way to stay motivated.


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