Guest article by Beth Hassan  

I run because therapy is expensive and well running is free (almost). No seriously, it clears my head. It’s the one place my mind goes quiet and everything feels a little more manageable. Because life feels lighter when my feet are moving. Because even on hard days, running reminds me that I can keep going. One foot in front of the other. 

Why I started running 

I’ve always loved sports. Growing up, sports day was my favourite day of the school calendar. 100m, 200m, 800m, relay and everything else in between. I had never run any longer distances until I went to university. I organised for our hockey club to run the Liverpool Half Marathon for CALM (Campaign Against Living Miserably) – a mental health charity so close to many. I remember it was getting closer to the day of the race, and I would have happily pulled out, but I mean I couldn’t because I organised it for our club lol. The most I had ever run before the race was 10km…on a treadmill… I love me, for being optimistic or maybe delusional, but that was not a great choice. I struggled… a lot. I was just over halfway and started walking until a supporter shouted my name out from seeing it on my bib, followed by a mum and daughter telling me to run alongside them. And that is what made me keep going. That’s the thing about running – strangers will be your supporters, the kindest hearts and biggest motivation when you need it most.

However, not to be dramatic or anything, but this put me off running for a few years, lol. Maybeeee because I didn’t have a clue how to train properly, but anyway, 5km was my limit, and I was fine with that. Until the day I was watching the London Marathon 2022 – I was so inspired that I signed up for Belfast Marathon 2023. And that was that. 26.2 miles for Action Mental Health. I’ve found my passion. In total, I’ve run 2 marathons and 10 half marathons. 

Common Running Mistakes Beginners Make  

I’ve learnt a lot over my training blocks, and as a coach, I see many runners struggle at the start of their running journey- and I don’t blame them. First, I feel like a lot of influencers on social media glamorize running, they show success, medals, the PB’s. But it’s not easy for sure. The biggest mistake is signing up for a race without a training plan, a coach, and a proper pair of runners – this is where we either undertrain, overtrain, neglect strength and recovery, or get injured and ignore it. I spent a year and a half working in one of Australia’s top running stores in Bondi – every runner’s dream, right? The number one cause of injury is not wearing the proper runners specifically for you OR wearing them too small – remember your feet swell when you run. This is the thing – do not buy a pair of cool shoes that your favorite influencer is wearing just because you like the look of them. Remember, we all have different feet?!

If you take anything away from this blog, it’s to go get a gait analysis and treat yourself to a new pair of sneakers. Many specialist running stores offer gait analysis, helping you find shoes suited to your stride. You’re welcome. 

What Sustainable Running Looks Like 

It is about doing what you can recover from – consistently. Your body needs cycles- build, rest, adapt. Without going into too much detail, your training week should include your runs of course, strength and mobility, recovery days, 8 hours of sleep, the correct foods to fuel your runs, hydration, and cross-training. There is only so far your adrenaline and good vibes will take you – like everything in life, it’s about balance and consistency. 

Strength, Mobility and Injury Prevention for Runners 

Last year, I learned the hard way. I signed up to everything possible: ran 28km for my 28th birthday, ignored a pain that didn’t feel quite right, followed up by a 10km race and half marathon – all within a month. Guess what this resulted in? Yes, you’re right, obviously an injury and burnout. I wanted to do it all. Basically, it meant I had 2 herniated discs in my lower back caused by high volume of running and not enough strength, mobility, and recovery. 5 months of crying, being frustrated, in pain, and not being able to log any kms on Strava- devastated. However, this is when I became a Pilates princess and actually listened to my body. Now, I make time for ‘all the boring stuff’, because it turns out a few glute bridges and resistance bands can save you weeks of frustration. I’ve accepted that prehab is part of the deal, now. 

But anyway, here are a few little reminders for sustainable running: 

• Gait analysis is your priority 
• Warm up before you run 
• Strength train twice a week 
• Respect rest days 
• Listen to your body – slow things down as you need to 
• Stop chasing perfection 
• Own lane – own race- own pace aka stop comparing yourself to others 
• Food is fuel, hydration is essential 
• Progress requires consistency 

Running should fit into your life in a way that makes you feel stronger, healthier, and happier. In my own training, I’ve seen how yoga, pilates and mindful movement complement running so well. Working with Saija has deepened my understanding of recovery, breath, and body awareness – and reminded me that slowing down is sometimes the wisest thing you can do.  

Keep it simple. 
Keep it kind. 
Keep going.  

About the Author

Beth Hassan is a Level 3 Personal Trainer and Exercise Referral Specialist with a strong interest in Sport and Exercise Science. For the upcoming summer season, she will be working as Head of Fitness Team in Sardinia with Neilson Active Holidays.

Alongside this, Beth works with runners and everyday athletes whenever possible, helping them build sustainable training habits that support long-term health and performance.

You can follow Beth on Instagram: @Beth Hassan I Sport & Fitness