2.  Find your running form. As you start going out on your run days you will become aware of how you are running. Most  people are natural heel-strikers and others tend to lead with their toes. DONT WORRY, neither is wrong and as you run more and more your flow will come natural to you. In fact you will have less injuries or potential injuries if you simply follow your natural running stride. Just enjoy and don’t forget to breath as you go.

 

3. Find your way of building up your running. 

The Run Walk method is amazing for new runners and also for experienced runners to improve their race times. This method was created by Olympian Jeff Galloway.

The method is a simple to follow and is made of taking small walking breaks in your run when you are not tired rather than when you are.  An example of this could be as follows:
BEGINNERS: RUN 10-30 seconds – WALK 1-2 minutes and the repeat for then duration of your run.
INTERMEDIATE: RUN 1-5 minutes – WALK 1-2 minutes and repeat throughout your run.
EXPERIENCED: RUN 6-8 minutes – WALK 30 seconds- 1 minute and repeat until end of your run.

Taking these regular breaks will help give your muscles time to recover during longer runs and will essentially minimise your injuries as you begin your journey into running.

4. Find a basic training plan
We would recommend keeping things simple at the start of your journey and follow something similar to this:
– Train 3 times a week
– Run or Run/Walk method for approx 20-30minutes
– Take a longer run (40minutes or more) once a week
– Rest on days you do not choose to train on
– Run at a pace where you would still be able to hold a conversation.

Now you have the basics to begin your journey to become a Tough Runner, simply get started and we look forward to seeing you at an event soon. Take a look at some of the below runners from our events who have been hooked on the race day atmosphere.