New Year, Safe You: How to Stick to Your 2026 Fitness Goals Without Injury
January is here, and motivation is at an all-time high. But did you know that the "too much, too soon" approach is the leading cause of early-year injuries? Before you commit to running a marathon or hitting the gym daily, read our guide on how to pace yourself for long-term success.
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It’s the first week of January. You’ve got your new activewear, a fresh gym membership, or a plan to run 5km every morning. It’s fantastic to feel motivated, but as physiotherapists, we often see a spike in patients in February. Why? Because enthusiasm often outpaces physical capacity.
If you are diving back into fitness after a relaxing holiday season, here is how to avoid the dreaded “New Year Injury” and keep your momentum going all year.
So how can we manage ageing to maintain function and quality of life? And is it even possible?
1. The 10% Rule
The biggest mistake we see is a sudden spike in “load.” If you haven’t run in three months, running 5km on day one is a shock to your tendons and joints. Aim to increase your activity (distance, weight, or intensity) by no more than 10% per week. This allows your tissues to adapt and strengthen without breaking down.
2. Don’t Skip the Warm-Up
Spend 5–10 minutes doing dynamic movements, like leg swings, lunges, or arm circles, to get the blood flowing. According to HealthDirect Australia, warming up increases blood flow to muscles and prepares your body for the activity ahead, drastically reducing injury risk.
3. Recognise "Good" vs. "Bad" Pain
Good Pain: Delayed Onset Muscle Soreness (DOMS). This usually appears 24–48 hours after a workout and feels like a dull, stiff ache in the muscles. It’s normal!
Bad Pain: Sharp, shooting pain during exercise, or pain that is localized to a joint or bone. If you feel this, stop immediately. Pushing through “bad pain” is a fast track to a long-term injury.
4. Rest Days are Training Days
Your body doesn’t get stronger while you are working out; it gets stronger while you rest. Recovery is when your muscles repair themselves. If you are starting a new program, ensure you have at least 2–3 rest days a week initially.
How Mobile Physio Can Help If you do feel a niggle, or if you want a professional assessment to ensure your form is correct before you start heavy lifting, we can help. The beauty of mobile physiotherapy is that we can assess you in your home environment, checking your home gym setup or looking at your running shoes, to ensure you’re set up for success.
Don’t let an injury derail your 2026 goals. Listen to your body, pace yourself, and enjoy the movement!
