5 Rules for New Runners

Athlete running man - male runner in San Francisco listening to


If you are new to running, here are some helpful rules to help you get started and avoid injuries. I recently did my first 4 kilometre run with HBF and I smashed my personal goal so I am looking forward to train for shorter time and longer distance. If I can do it, so can you.

#1: Choose Shoes Wisely

Grab a good pair of running shoes and if you are not sure which one fits you, go to a specialty running store to get some professional advices.

#2: Breathe Easy

If at any point during a run you canโ€™t carry on a conversation, take a walk break โ€“ even if that means more walking than running. Walk breaks allow you to stay out longer and build cardiovascular stamina as your bones and muscles adapt. Over time, youโ€™ll need shorter breaks.

#3: Run by Time, Not Distance

If you are building up your stamina, definitely aim to watch your running time over your distance.

#4: Make a Commitment

Meet a friend or join a group! This will motivate you even the days when you don’t feel like running.

#5: Eat Better

Keep your intake as is, emphasising whole grains, fruits and vegetables, healthy fats, and lean protein.


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