Running for beginners

Running is a great way to get fit, feel better and even form new relationships with other runners. Starting a new running habit doesn’t have to be hard — all it takes is a comfortable pair of shoes and a willingness to move a little or a lot, all at your own pace.

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Some people are natural heel-strikers while others tend to lead with their toes. The good news: neither form is inherently better than the other. And you are less likely to become injured if you simply maintain your natural stride. The more you run, the more comfortable that stride will feel and — even better — the more efficient your body will become.


The Run-Walk Method is a great way for new runners to get started and for experienced runners to improve their race times. This technique doesn’t mean walking when you’re tired; it means taking brief walk breaks when you’re not. You can pick whatever ratio of walking and running that works for you. Here are some suggested combinations:

Some runners don’t like the walk-break method because they believe a race should be run from start to finish, without stopping. If that’s your goal, go for it!


Here is a basic formula for a great training plan.

  • Train three days a week
  • Run or run/walk 20 to 30 minutes, two days a week
  • Take a longer run or run/walk (40 minutes to an hour) on the weekend
  • Rest or cross-train on your off days
  • Run at a conversational pace
  • Consider taking regular walk-breaks
  • Most new runners start with a 5 km race that is typically less intimidating than a longer race. Your local 5 km will attract a fun, relaxed group of new runners and walkers, as well as more experienced runners who like to go fast. For this plan, our suggestion is to run for 30 minutes every Tuesday and Thursday, and for longer distances on Sundays. The Sunday runs are listed below. Remember, you can always use the run-walk method instead of running the entire distance. Training Time: 7 weeks


    >> To get more information, please call 9749 5110 our practice and make an appointment to speak with our professional physiotherapists to create you a plan that best suits you. <<