Running is a great way to improve your physical fitness, reduce stress, and enjoy the outdoors. Whether you are a beginner or looking to get back into running after a break, there are a few things you can do to start running safely and effectively.
Get the right gear:
The first step to start running is to get the right gear. Invest in a good pair of running shoes that provide adequate support and cushioning for your feet. Wear comfortable and breathable clothing that allows you to move freely. Consider using a running app or watch to track your progress and stay motivated. We recommend connecting with the team at Run Vault who have the experience, advice and gear to get you started.
Hire a Running Coach
Progress your running through smart training principles. Running Coaches are great to get you started and keep you going as you becoming more proficient at running, fitter and stronger. Here at Run Vault Performance, we have Athletics Australia Accreditation's as well as Personal Training Qualifications so we can guide you on your journey through a varied and structured run program aligned with you and your goals. Run form and your movement plays a vital role in your journey as well to have you moving efficiently and avoiding injury. We provided individual run form review sessions to have you flying on your feet!
If you're new to running, it's important to start slowly to avoid injury and build endurance. Begin with a short, easy run or walk-run interval of about 20-30 minutes, three to four times per week. Gradually increase the distance and duration of your runs over time as your fitness improves.
Set realistic goals
Setting realistic goals can help you stay motivated and measure your progress. Start with small, achievable goals like running for five minutes without stopping, or running a certain distance in a certain amount of time. As you achieve your goals, set new ones to keep yourself challenged and motivated.
Establish a routine
Establishing a regular running routine can help you make running a habit and integrate it into your daily life. Choose a time of day that works best for you and stick to it. Consider running with a friend or joining a running group to keep yourself accountable and motivated. FitazFK gym in Kangaroo Point, Brisbane has a great community and running club to consider.
Listen to your body
Listening to your body is essential to avoid injury and burnout. Pay attention to how you feel before, during, and after your runs. If you feel tired, sore, or fatigued, take a break or slow down. Incorporate rest days into your routine to allow your body to recover and avoid overtraining.
Focus on form
Proper running form can help you run more efficiently and reduce your risk of injury. Focus on landing on your midfoot or forefoot with flexion in your knee close to underneath your body instead of a straight leg on your heel out front. This reduces impact and improves your cadence rate, the speed in which your legs turn over underneath you. Keep your shoulders relaxed and your arms swinging naturally at your sides.
Starting a running routine can be a great way to improve your fitness and overall health. By following these tips and taking it slow, you can build endurance, stay motivated, and enjoy all the benefits that running has to offer.
Hit us up here at Run Vault Performance for more advice, tips and guidance with your own running journey today!