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How to get into running & enjoy it...

Running is a great way to improve your fitness, boost your mood, and reduce stress. However, getting started with running can seem daunting if you've never done it before.




Here are some tips to help you get into running and make it a part of your regular routine.


1. Start with a walking program: If you're new to exercise or haven't been active in a while, start by incorporating regular walks into your routine. Walking can help you build up your cardiovascular fitness and prepare your body for running. Start with 30 minutes of walking at a moderate pace, 3-4 times a week. Gradually increase the duration and intensity of your walks over a few weeks.

  • Try our Couch to 5km running program to get you started


2. Invest in good running shoes: A good pair of running shoes can make a big difference in your comfort and performance. Look for shoes that provide support and cushioning, and make sure they fit well. Consider visiting a specialty running store to get fitted for shoes that match your foot type and running style.

  • We highly recommend the crew @the running company in Geelong. They are fantastic if you would like to get info on the latest and greatest shoes for your feet.


3. Set achievable goals: Start with small, achievable goals that will help you build confidence and momentum. For example, aim to run for 10-15 minutes at a time, and gradually increase the duration and frequency of your runs over several weeks.


• Sometime at Move we can help with this, especially if you are coming back from injury. Otherwise, running coaches are the go, we would recommend the team at Move Pod.


4. Follow a structured program: There are many structured programs available to help beginners get into running, such as the Couch to 5k program. These programs provide a gradual increase in intensity and volume of running, which can help reduce the risk of injury and build up your endurance.


5. Mix up your workouts: Running doesn't have to be boring or repetitive. Mix up your workouts by incorporating different types of running, such as intervals, hills, or tempo runs. You can also try cross-training activities, such as swimming, cycling, or strength training, to help build overall fitness and prevent overuse injuries.


• Check out some of our other lower limb strength workouts to help you stay strong on the track. If not we would recommend the team at Mechanics of Movement to help you build your base, for a running lower limb assessment.



6. Incorporate clinical pilates: Clinical pilates is a form of exercise that focuses on improving core strength, flexibility, and balance. It can be a great addition to a running program to help improve your posture, reduce the risk of injury, and improve overall strength and mobility. Consider incorporating a clinical pilates workout once or twice a week into your routine.

  • At Move Sports Physio & Pilates in Geelong, we have lots of options to cater to your needs, such as 1:1 sessions, small 2:1 clinical pilates sessions, and mat clinical pilates groups. In studio Pilates not for you - follow us @movesportsphysio we have mat workouts and hot tips released weekly!



7. Other great way to get into running is to join a running group. Running groups offer a supportive environment and can be a great way to meet new people who share your interests. You can find running groups through local running stores, online communities, or social media groups. Running with others can help keep you motivated and accountable, and you may find that you enjoy running even more when you have others to share the experience with.

• Some local groups to Geelong/ Belmont are :


Getting into running takes time and patience, but with the right approach and mindset, anyone can become a runner. Remember to start slowly, set achievable goals, and listen to your body to avoid injury. With dedication and consistency, running can become a rewarding and enjoyable part of your lifestyle.


Reach out if this was helpful - or not ! Our mission is to help you move in your way, if we missed the mark we can't wait to improve.





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