Top Tips for Beginners

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Have you ever thought about running but just don’t know where to begin, or maybe you’ve tried before and given up?

Here’s some of our top tips for beginners to get started on the right foot…

BELIEVE in yourself!

You don’t have to be great to start… but you have to start to be great!
Keep motivated – Set a goal or choose a goal event … sign up so that you have something to work towards and celebrate each milestone.
Get your shoes fitted by a professional – poorly fitting shoes can cause so many problems… blisters are not fun for anyone!


Avoid Chaffing – chaffing can be an issue for even the most seasoned runners.  Products like Body Glide are perfect for inner thighs, under arms, nipples, feet or wherever things might rub!
Warm Up – allow a few minutes for a short dynamic warm up before you start.
Start slow with walking intervals and slowly close the gap – soft tissues and muscles need time to adapt to running. 

Slow down and choose a pace you can maintain – don’t try and go too fast… Cliff Young didn’t run from Sydney to Melbourne by sprinting all the way!

Consistency – you don’t need to run every day.  Three times a week is enough as long as you are consistent – get your gear ready the night before so there are no excuses.
Rest days – make sure you allow your body to recover in between runs… a nice warm bath with epsom salts helps soothe muscles.
Sleep – getting quality sleep is really important.

Follow a plan – track your progress with a fitness watch and/or an app like Strava
There’s so many online programs to choose from these days with great programs for beginners and beyond.

Stay hydrated and try to eat a well balanced diet of clean wholesome foods.  This will help muscle recovery and repair.
Listen to music, audio books and podcasts.  Always be aware of your surroundings and only use one headphone or keep sound at a sensible level

There’s so much more we could add but for now, last but not least... add an extra 5 minutes or so on to your time for a quick cool down walk and some light stretching!

Smile and enjoy the process – YOU are AMAZING!