From Couch to City2Surf: How to Start Running Safely at Any AgeBy Longevity Exercise Physiology

ByRhiannon Freemantle

Thinking of signing up for the City2Surf but not sure where to begin? You’re not alone.

Whether you’re in your 30s, 50s or beyond, running can feel intimidating—especially if it’s been years since you last laced up your sneakers (or if you never have!). The good news is it’s never too late to get started, and with the right support, you can go from walking around the block to completing the 14km City2Surf safely and confidently.

At Longevity Exercise Physiology, we specialise in helping people of all ages and abilities prepare for events like the City2Surf. We focus on individualised programs, gradual progressions, and injury prevention—because getting to the finish line is great, but doing it pain-free and with a smile is even better.

Why Running?

Running is one of the most accessible and rewarding forms of cardiovascular exercise. It improves:

  • Heart health
  • Bone density
  • Mental health and mood
  • Weight management
  • Muscle strength and endurance

And when training for an event like the City2Surf, you also gain a sense of community, motivation, and achievement that lasts far beyond race day.

How to Start Running Safely at Any Age

1. Get a Health Check & Movement Assessment

Before you hit the pavement, it’s important to check in with your GP and an Accredited Exercise Physiologist (AEP). At Longevity, we begin with a thorough assessment of your current fitness level, health status, movement patterns, and any existing injuries or chronic conditions. This ensures your running journey is safe and tailored to you.

2. Start with Walk-Run Intervals

Running doesn’t mean going full speed from day one. In fact, starting with walk-run intervals is the smartest way to build cardiovascular fitness while reducing the risk of injury.

We gradually progress these intervals based on your response to training, using evidence-based principles and your individual feedback.

3. Strengthen to Run

Running is a high-impact sport that requires strong muscles and joints. Your Longevity EP will incorporate:

  • Strength training (especially glutes, calves, hamstrings, quads, and core)
  • Mobility work (hips, ankles, and thoracic spine)
  • Balance and stability exercises

This helps prevent common running injuries like shin splints, knee pain, plantar fasciitis, and ITB syndrome.

4. Progress Gradually

Jumping into too much too soon is one of the biggest mistakes beginner runners make. Your AEP will structure your training with appropriate weekly increases in distance or intensity, guided by your recovery and performance. We aim for slow, consistent improvement—not crash-and-burn results.

5. Listen to Your Body

It’s normal to feel muscle soreness and fatigue as your body adapts. But persistent pain, discomfort, or exhaustion are red flags. With our guidance, you’ll learn to tune into your body, know when to rest, and avoid overtraining.

6. Stay Consistent and Celebrate Milestones

Your Longevity EP will help you schedule sessions around your lifestyle and hold you accountable. We’ll also help you track progress—not just by pace or distance, but by how you feel, how your posture is improving, and how your confidence is growing.

Real People, Real Progress

Many of our clients have joined the Longevity City2Surf wave and surprised themselves. From retirees completing their first fun run to busy parents rediscovering their love for movement, their stories show what’s possible when the plan is personalised.

You don’t need to be a “runner” to start running. You just need the right plan, the right mindset, and the right support.

Ready to Go From Couch to City2Surf?

Ready to take the first step toward increasing your fitness and lifespan? Call Longevity Exercise Physiology Ascot Vale, Burwood, Casey, Castle Hill, Coburg, Drummoyne, Edgecliff, Five Dock, Gladesville, Gungahlin, Kingsgrove, Liverpool, Macarthur Campbelltown, Macarthur Tindall, Marrickville, Neutral Bay, Penrith, Pymble, Pyrmont, Randwick, Rhodes, Rosebery, Springfield, Yamanto today on 1300 964 002 to book your personalised session or a 15-minute free phone consultation.

Written by Rhiannon Freemantle

Similar Posts