Let's Run
Beginners
If running is new to you, start slowly with a run/walk program and slowly work up to just running.
Intermediate
Make sure you warm up before your run and cool-down afterwards.
Starts off at a very modest pace, 12-minute-mile (1.6km).
Advanced
Try running 5km 2-3 days a week
Posture
Keep a tall posture.
Head over shoulders and looking forward.
Shoulders relaxed and over your hips.
Your hips should be over your mid-foot.
Keep your hands at waist level.
Cross training
Strength training – use weights or your body weight to increase your strength.
Cycle, swim or join a fitness classes.
Core workouts pilates or yoga.
Flexibility
Keep your body flexible.
Stretch before and after your run.
Enjoy running
Great cardio workout.
Helps to lose weight.
Catch up with friends on the run.
Savour the endorphins of a runner’s high.
Don’t compare
Yourself to others or your younger self.
Focus on the present and doing the best that you can right now.
Embrace running as a new habit
Run safe
Run on sidewalks where possible. If running on streets, always face oncoming traffic.
Avoid running after dark. If you choose to do so, run on well-lit streets wear reflective accessories and light-coloured clothing, carry a flashlight, a whistle, and a cell phone.
Run with a mission. Try to look like you know where you are going.
In case you are attacked, yell "FIRE!" instead of "Help". People will respond to you more readily if they hear "FIRE!"
Try to let someone know where and when you will be running, so they know your whereabouts and when to expect you back.
Run in groups or join Run Walk for Life