Run Right: Your Essential Running Guide for all Distances w/ @BrookeAshleigh92 & @UnfitRunning

Beginning your running adventure can evoke excitement and apprehension, particularly for novices. However, fret not! Armed with the appropriate mindset and strategy, you'll stride onto the track with assurance. Allow us to illuminate your path to triumph - @BrookeAshleigh92

Opt for High-Quality Running Footwear:

The foundation of every runner's journey lies in their footwear. Proper running shoes not only enhance comfort but also prevent injuries by providing the necessary support and cushioning. Consider factors like your foot arch, pronation, and running terrain when choosing the right pair.

Everyone’s foot mechanics are different, so what works for one person may not work on someone else’s. And there is no need to get carbon-plated if you’re not looking at qualifying for a world major or advancing in the race scene.

My favourite brands would be “Saucony  and Asics” they offer a range of quality options designed to meet various running needs, ensuring you can lace up with confidence and comfort every time.

Choose comfort over aesthetics:

When it comes to running, comfort is key. Invest in high-quality activewear that offers support, breathability, and flexibility. Ill-fitting or uncomfortable attire can lead to distractions and discomfort during your run. Look for moisture-wicking fabrics, seamless designs, and ergonomic cuts to enhance your performance and overall running experience. I’m a huge fan of LSKD, the shorts just sit well for me every run!

Slow and steady: 

Building endurance and strength takes time, patience, and consistency. breathing rhythmically to optimize your running experience. Remember, it's not about how fast you go but how far you've come.

Slow and EZ runs is where the magic happens you need to build a base.

So opting to drown out that that little voice saying “don’t let them run past you!” OR “I can run faster than them”

AND please stick to the rule of thumb “only increase your weekly kms by 10%” it is very easy to over do it and end up injured! Listen to your body, maintain proper form, and focus on nose breathing

Setting Achievable Goals:

Every running journey begins with a single step. It's essential to start at a pace and distance that feels manageable for your current fitness level.

Please stick to the rule of thumb “Only increase your weekly kms by 10%” It is very easy to overdo it and end up injured! I see too many runners getting ahead of themselves may it comes from FOMO or they’re feeling good and then over-push themselves jumping from 10kms to 21kms in a week! You may feel good at km 10 but then by 12, you’ve done damage.
Celebrate each milestone along the way trust in your journey's progress and never compare yourself with others!

Hydration is Under-Appreciated:

Hydration is so important for your running performance and recovery, especially during longer runs (10kms +) or in hot weather conditions. And I'm not just talking about water! Your electrolyte levels drop the more you sweat/run and they play a crucial role in maintaining fluid balance, muscle function, and energy levels.

Prana On's Hydrate Plus offers a comprehensive blend of electrolytes, BCAAs, and EAAs to keep you hydrated and fueled throughout your run. And aid in recovery. Incorporate it into your pre-, during, and post-run routine to stay at the top of your game.

Rest and recovery!

Don’t underestimate a de-load week, days off and sleep!

Every 4-6 weeks implement a week where you decrease your load by at least 30%

This is where your body wont become use to the load you’re currently doing and stunt any further progress. When you return to your normal training you’ll see some growth all while preventing stress injuries and fatigue.

Warm Up, Cool Down, and Strength Sessions:

To support your running journey and prevent injuries, prioritize warming up and cooling down with proper stretching routines. Dynamic stretches before your run prepare your muscles for activity, while static stretches afterward aid in recovery and flexibility.

Additionally, incorporate strength training exercises targeting muscles used in running, such as the quads, glutes, hamstrings, and calves. Strengthening these muscle groups can improve running efficiency, endurance, and injury resilience, ultimately enhancing your overall performance.

 Find Your Run Family:

Running doesn't have to be a solitary pursuit. Joining a run club, such as mine The Unfit Run Club!

They offer numerous benefits, including motivation, accountability, and camaraderie. Whether you're a seasoned marathoner or a novice runner, run clubs provide a supportive environment where you can connect with like-minded individuals, share experiences, and push your limits together.

Plus, with The Unfit Run Club expanding its reach across Australia and branching out to the USA soon, there's never been a better time to join the running community and embark on your journey to greatness.

Follow these essential tips to start your running journey strong and enjoy the transformative power of running.

See you on the pavement! – Brooke x

MY GO-TO WARM UP:

• Ankle rolls
• Body weight squats
• Leg swings
• Open and close the gate
• Shoo the chickens (dynamic hammy stretch)
• Opposite - hand to foot touches
• Shoulder rolls
• Arm swings

COOL DOWN STRETCH (Which muscles to focus on)

• Hammys (Standing Cross-Leg Toe Touch)
  • Step 1: Stand straight up, and cross one leg over the other, balancing on one foot. Stabilize yourself on a wall if you have poor balance.
  • Step 2: Gently lower your torso, and reach for your foot. Try to touch your toes, while feeling the stretch in your hamstring area.
• Quads
  • Step 1: Stand on your left leg, one knee touching the other. You can hold a chair or the wall to keep you steady if needed.
  • Step 2: Grab your right foot, using your right hand, and pull it towards your butt. ...
  • Step 3: Hold the position for 20 to 30 seconds, then repeat, switching from your left leg to your right.

• Pidgeon pose
  • Step 1: Get in a low lunge position with your right leg forward and left leg back.
  • Step 2: From there, you lower your body so that your right shin is parallel to the mat.
  • Step 3: Your left leg should be extended straight behind you, with the top of your foot resting on the mat.
• Calf:
  • Step 1: Place the right leg in front of the left leg.
  • Step 2: Shift the body’s weight on to the front (right) leg, while keeping the back heel pressed into the floor. Hold this position for 15–20 seconds.

Favourite Track session

Beginner:  (4-5km)

1-1.5km warm up (slow – conversational pace)

200m Sprint  (pushing harddd)

90 secs stand still recovery

X10

1-1.5km cool down

Advance: (8-10km)

1km warm up (slow – conversational pace)

200m at VO2 max (pushing harddd)

200m recovery jog

X15-20

1km cool down