Never run before and want to start?



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.

Running technique

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.

Pace yourself

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

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Rachel Livingstone


Rachel is a PT and Maternal Health specialist who found the gym at 14 through her weight lifting dad and never looked back. Originally from the UK she finally settled her wanderlusting feet on the shores of Sydney and can often be found on the back of a paddleboard exploring Rose Bay and the beautiful harbour.

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