If you have thought many times that you would like to sign up for a 5k, or longer distance, or one of those fun looking obstacle races, but never do because you are just not sure how to go about prepping yourself, trust me you are not the only one. 



Over the next few months we will be writing a series of blogs focusing on helping you enjoy your running experience even more, with tips on:

  • where to begin,
  • what to do,
  • how to do it well,
  • what to wear,
  • which exercises to focus on between runs, 
  • flexibility and mobility 
  • recovery,
  • and basically how to increase your mileage, speed and enjoyment, without increasing your risk of injury. 


If this sounds like something that interests you stay tuned as we build a library of useful content for you.  Check back often to see if we can provide you with that gem of info that makes your next run even more rewarding. Drop us some comments with your feedback and questions so we can help you resolve some of your running issues. 

Also, we will be sharing a free Couch-2-5k training plan with you   


For now though, let's sign off with some basics:  

Have Fun. 

You should enjoy your training, and your event day experiences. If you do not, try to identify why not so you can plan to make it more enjoyable. That runner's high can be elusive if your looking for it and suddenly show up while your focusing on other things. Don't force it.  


Don't let your Ego ruin your session.  

Give yourself permission to walk during your training and your events. Taking walking breaks before you need to take a break reduces how much time it takes to recovery by a big margin versus waiting until you absolutely need to slow down. If you push it to your maximum, the time it takes to get you out of that uncomfortable zone is far greater than had you reined yourself back just as you were noticing breathlessness.  The beginner runner that walks at a brisk pace more often can perform better than the beginner that heads out at a fast pace and pushes too fast for too long.  Once the latter runner hits that wall it's difficult to recover. 

And finally: 

no matter how much fun you are having...  

Do not escalate too quickly. 

Pending on your fitness levels and past experience, you should not increase your weekly mileage (training and events) by more than 5-10%.  We will discuss this more in depth later but just know that repetitive strain injuries are the single biggest cause of goals not being achieved and training plans grinding to a halt.  Sadly, (or happily depending on which side of your over use injury you are on) most of theses are avoidable. Gradually increasing mileage and training intensities, spending time investing on recovery, mobility and adequate sleep between runs, and adding some cross training strength and conditioning to reduce any imbalances are all great tools used to avoid strains that can range from annoying to all out day ruiners!