Bondi Beauty’s expert PT Rachel Livingstone gives a step-by-step guide to start you on your run.
Have you always wanted to take up running, but are not sure how to get started. We will give you the rundown – from what to wear, to learning a good running technique and an introductory program to start today. And the best place to run at this time of year is Bondi.
The right outfit
We are not talking colour coordination here. More what will keep you comfortable so you don’t make an excuse to stop and go home. The more boobilicious you are, the more support your need up top. A good sports bra will suffice for the A to D cups, but if you have more than a handful you can reduce bounce more effectively by wearing a sports bra and a firm, cropped sports that. Unless you have a ‘box’ gap, knee length fitted pants prevent inner thigh chaffing. Complete your outfit with good sports shoes, a hat and sunnies.
It is better to achieve a good running technique from the outset rather than trying to undo bad habits later. As running biomechanics specialist Tristan Hill says, “poor running technique accelerates wear and tear of joints.” In fact, you could end up with inflammation, stress fractures, patella tendonitis and shin splits – hardly a fitter you.
Dr Irene Davis Director of Spaulding National running Centre puts it simply, “land softer on your forefoot, rather than harder on your heels.” You should also think about looking straight ahead, keeping your shoulders relaxed, arms gently swinging and your core lightly engaged.
Both your cardiovascular system and the rest of your body need to adjust to running. This program will get you running for 30 min non-stop within 8 weeks.
*Always walk for 5mins before and after to warm up and cool down.
*If you miss a week, stay on the same level as the week prior.
Week 1 2-3 sessions 1 min run, 1 min walk for 15 min total run time 8 min
Week 2 2-3 sessions 2 min run, 1 min walk for 15 min total run time 11 min
Week 3 2-3 sessions 1 min run, 1 min walk for 25 min total run time 13 min
Week 4 2-3 sessions 2 min run, 1 min walk for 24 min total run time 16 min
Week 5 2-3 sessions 2 min run, 1 min walk for 30 min total run time 20 min
Week 6 2-3 sessions 3 min run, 1 min walk for 31 min total run time 24 min
Week 7 2-3 sessions 10 min run, 1 min walk for 32min total run time 30 min
Week 8 2-3 sessions 30 min run, non-stop total run time 30 min
After this it is up to you whether you would like to increase speed or distance, run on Bondi’s soft sand or introduce hills.
By Rachel Livingstone Personal Trainer & Owner of The Health Hub