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From Couch to 10km: Tips for Newbies Embarking on a Running Adventure.

Chapmans peak couch to 10km
Couch to 10km up Chapmans Peak

Welcome to the world of running! Whether you're just starting out or looking to get back into the sport after a break or injury, running can be a fun and rewarding activity with numerous benefits for physical and mental health.

When returning to running it's important to start slowly and build up your over time. This will help you avoid injury and stay motivated as you progress.

Here are some tips to get you started:

  1. Invest in a good pair of running shoes: Your feet will be under pressure as you run, so it's important to have a good pair of shoes that provide support and cushioning. Look for shoes that are specifically designed for running and be sure to replace them every 650-800 km to avoid wear and tear.

  2. Find a good route: Running on a treadmill can be boring, so try to find a route that is varied and visually interesting. Look for routes with a combination of flat and hilly terrain and try to avoid running on busy streets if possible.

  3. Set achievable goals: It's important to have goals to work towards, but it's also important to be realistic. Start by setting a goal to run a certain distance, rather than a certain time, and gradually increase your distance as you become more comfortable with running.

  4. Warm-up and cool down: Take a few minutes to dynamic stretch and get your muscles warmed up before you start running and be sure to stretch again after you finish. This will help prevent injury and make your runs more comfortable. A Biokineticist can teach you a variety of warm-up and cooldown techniques.

  5. Don't forget to hydrate: Running can be dehydrating, so be sure to drink plenty of water before, during, and after your runs. A hydration belt or handheld water bottle can be helpful for longer runs.

  6. Join a running group: Finding a beginner running group or club will help you stay motivated and accountable. Showing up is the hardest part. Consistency and gradual progression is the key to running success.

With these tips in mind, you'll be well on your way to becoming a runner! Remember to take it slow and listen to your body, and most importantly, have fun. If you are looking for a running community join Run with Rogan. There are virtual and in-person couch-to-10km programs to get you on the road.

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