Get the most out of your exercise

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Maybe you'd like to upgrade from walking to running in your next Fun Run? You want to challenge yourself and see what you can do when you really set your mind to something!

Before completing the event, you need to be sure that you will be safe, and that it will be a satisfying and uplifting experience rather than an ordeal. How can you get there with painlessly, safely and quickly?

Uncover Your Running Inspiration

Embarking on the journey of running is a personal endeavour, driven by unique motivations. Whether fuelled by a spirit of competition, the camaraderie of racing alongside peers, or a desire to transition towards a more active lifestyle, each individual's path is distinct. Embracing running demands commitment, particularly for those new to the sport, as it engages specific muscle groups and demands cardiovascular endurance. Starting with a gradual approach, incorporating a mix of walking and running, is often recommended to avoid overexertion. Recognising personal physical limits while progressively increasing pace and distance is key.

Embrace Running for Personal Fulfilment

Realising that your journey is uniquely your own can be empowering. Avoid the trap of comparison and focus on your individual progress and achievements. Embrace the mental and physical challenges that come with running, as they contribute to your growth and resilience. Incorporate strategies to overcome difficult days, whether it's by listening to music or practicing mindfulness, and take time to appreciate the solitude and beauty of running outdoors.

Participate in a Fun Run

Consider signing up for a short-distance fun run, ranging from 3km to 5km, as a way to gauge your performance in a supportive and less competitive environment. Use this opportunity to assess your stamina, pacing, and overall experience, and celebrate your accomplishments along the way.

Follow a Training Plan

A structured training program not only helps you stay motivated but also ensures that you train effectively and safely.

Engage with a Running Community

As race day approaches, motivation may falter. Surround yourself with training partners or join local running groups to stay encouraged and foster a sense of camaraderie. These communities provide valuable opportunities to refine your skills and connect with like-minded individuals who share your passion for running.

Track Your Progress

While progress may not always be immediately apparent, consistency is key. Celebrate every achievement, no matter how small, and keep a log to monitor your training and emotional journey through running.

Educate Yourself on Running

With a wealth of resources available, it's essential to focus on materials that resonate with your goals and aspirations. Seek out inspiring stories and blogs from fellow runners to stay motivated and enrich your running experience.

Always warm up before training

Another non-negotiable

As a runner, injury is your number 1 enemy. Warm-up and stretching are indispensable tools of injury prevention.

Pre-training warm-up should consist of dynamic movements: calf raises, leg swings and squats are all good. The aim is to get the heart pumping, the breathing a little elevated, and to warm up the synovial fluid in your joints. The synovium is the membrane sac containing fluid that lubricates the meniscuses (cartilage surfaces) in your joints. When you move, you secrete more synovial fluid into your joints and what you already have becomes a bit less viscous and sticky, enabling the joint to move more freely.

Get medical clearance

A non-negotiable:

If you have a medical condition, consult your doctor before planning to enter any event and don't go ahead if you're advised against it on medical grounds. It's just common sense.

Training & Fitness