Plan Before You Take on a Big Run

Jun 26, 2014 | by AIF

Running is one of the best ways to get fit and lose weight, but beginners should approach the sport cautiously, wrote Michelle Bridges. She offered these tips if you’re considering taking running up:

  • Build up slowly. Novices should build towards running for 15 minutes without stopping before they take on bigger runs. Two kilometres is a good starting distance and once you achieve this you’re ready to work up to longer distances. Aim for three runs a week to start with.
  • Vary your intensity. Short bursts of intense exertion are a great way to build overall fitness and increase speed. However, people should also realise that they don’t need to run at full strength every session. Not every run is going to be great and a bad run is still better than not running at all.
  • Train with a friend. It’s also useful to have a training partner to help motivate you.
  • Monitor your progress. You could benefit from a GPS watch or a phone app that tracks how far you run.
  • Vary your terrain. Running on soft surfaces will reduce the risk of injury, although it’s important to run on hard pavement occasionally. It’s also useful to incorporate hills into a run to make it more challenging.
  • Stay well-rounded. Remember to work out your whole body throughout the week. Do some core strength exercises and conditioning exercises like squats, lunges and planks. If you strengthen your body overall it will be less prone to injury while improving your posture, technique and general fitness.




At the Australian Institute of Fitness (AIF), we are no stranger to the competitive and evolving nature of the fitness industry. That’s why we remain the #1 fitness educator since 1979. We continuously raise the bar by providing the best education and resources through dynamic and hybrid training methods that mould to your lifestyle. We are strong believers in evidence over fads, so you can be assured your training with AIF will solidify your career for the long-term.

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