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The Fitness Zone

Tips for the non-runner
June 29, 2017

Whether you’re training for your first marathon or simply just want to incorporate a bit of running into your regular fitness regimen, Australian track and beach sprinter Katie Williams has some rules for us to follow.

1. First and foremost, it’s important to remember that running performance is more mental than physical, your mind will tell you to quit before your body will. You need to push through the pessimistic voice in your head and have faith that your body can do it!

2. Set achievable and realistic goals and don’t force yourself into doing long runs straight away. Start off with small intervals including walking and fast paced jogging, then work your way up to higher KMs.

3. Don’t expect too much too soon – investing in a stopwatch or GPS watch is a great way to self-monitor progress and plan your sessions.

4. Recovery is just as important as the session itself. Respect your body’s needs and schedule in your rest days. You need adequate time for muscle repair and to restock energy stores. Without rest, you’ll lack energy for your next session.

5. In terms of technique, relax your shoulders and chest, pump your arms at 90 degrees and push back with your elbows.

6. Remember to breathe – slowly and controlled, in the nose and out the mouth.

7. Keep a strong core and comfortable posture – this will allow for a powerful stride, AKA faster running, and it requires less energy.

8. To increase motivation, run with a friend or listen to your favourite tunes.

9. Investing in a pair of good quality shoes is essential. Running shoes need to be properly fitted and should be replaced every 4-6 months, depending on the kilometers you clock up.

10. Oh, and your stitch WILL go away, eventually. Just breathe deep and run through it

This content is not intended to be used as individual health or fitness advice divorced from that imparted by medical, health or fitness professionals. Medical clearance should always be sought before commencing an exercise regime. The Institute and the authors do no take any responsibility for accident or injury caused as a result of this information.

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