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Speaker 1: Hi, and welcome back to bounce forward with me. Tip Haul,

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Speaker 1: I'd like to acknowledge the traditional custodians of the land

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Speaker 1: on which I'm recording this podcast, the Warndr people of

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Speaker 1: the cooler Nation.

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Speaker 2: I pay my.

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Speaker 1: Respects the elders past and present. I had a great

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Speaker 1: question come in from Helen. I love your running post

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Speaker 1: TIF and you're really inspiring me to get started with jogging,

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Speaker 1: but I don't know where to start. Can you give

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Speaker 1: me some tips to get off the couch and run

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Speaker 1: a few kilometers? My goal is five kilometers, but I

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Speaker 1: have no idea what to do. Gosh, Helen. Yes, progressing

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Speaker 1: from zero to running a five kilometer distance is such

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Speaker 1: an achievement and it's such a rewarding goal for many beginners,

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Speaker 1: and reaching your five k is a huge moment.

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Speaker 2: It's truly epic.

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Speaker 1: So I've got some little tips here to help you

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Speaker 1: safely build up to running five kilometers, because the worst

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Speaker 1: thing you could do is just get out there, put

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Speaker 1: your runners on and go for team, because it will

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Speaker 1: put your run and you'll get injured, you'll be sore,

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Speaker 1: and you'll just hate it. It's a slog. My first

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Speaker 1: tip is about starting with a plan. Now you can

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Speaker 1: use a couch to five kilometer program, and these programs

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Speaker 1: are designed to gradually increase your running distance over several weeks.

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Speaker 1: It mixes walking and running, and you're able to run

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Speaker 1: five k's without stopping, then you've reached your goal. And

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Speaker 1: there's many free apps and online resources, so just give

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Speaker 1: it a Google and you'll find a really good one.

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Speaker 2: Next, focus on consistency.

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Speaker 1: And not speed. So you've got to build a routine.

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Speaker 1: Try to run regularly. Aim for at least three times

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Speaker 1: a week. That's a good frequency and consistency is your

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Speaker 1: key to improving your endurance so that you can get

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Speaker 1: to that five k's. Next, you want to pace yourself right,

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Speaker 1: don't worry about your speed. If you're thinking I'm going

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Speaker 1: to run one k as fast as I can, it's

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Speaker 1: just perfunctory. It won't work. Focus on slowly increasing the

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Speaker 1: time or distance you run. The pace can come later

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Speaker 1: once you've built up the endurance. Include rest and a

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Speaker 1: little bit of cross training. I'm very passionate about this,

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Speaker 1: so rest days. Your body needs to recover. Obviously, you

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Speaker 1: can't run every single day. Your muscles need to repair

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Speaker 1: and they need to grow stronger, and then the cross

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Speaker 1: training is really important, so engage in other activities like cycling, swimming.

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Speaker 1: Strength training really great for runners on your non running days,

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Speaker 1: and that will improve your overall fitness without putting the

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Speaker 1: extra stress on your running muscles. Right then, you want

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Speaker 1: to prioritize your form. Okay, so how do you run properly?

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Speaker 1: And I know I'm doing a podcast, so it's like

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Speaker 1: kind of hard to show you here, but you really

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Speaker 1: want to stay relaxed, keep your shoulders low and relaxed,

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Speaker 1: and avoid clenching your fists and watch your stride, avoid overstriding,

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Speaker 1: aiming for like a really comfortable stride length where your

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Speaker 1: foot lands under your hip. Next, I'd say invest in

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Speaker 1: a good pair of running shoes. I'm all about this.

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Speaker 1: Every I eat six months, I get a new pair

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Speaker 1: of shoes. And I'm really passionate about visiting a running store,

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Speaker 1: not ordering online, and getting my foot type fitted, making

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Speaker 1: sure that it's appropriate for my running style and the

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Speaker 1: right shoes help prevent injuries.

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Speaker 2: I'm really passionate about it. Looks after your ankles.

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Speaker 1: If you look after your ankles, you look after your knees,

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Speaker 1: if you look after your knees, you look after your hips.

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Speaker 1: It's all connected. Your hips connected to your you know

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Speaker 1: it's all connected. Then adapt your plan so if you're

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Speaker 1: feeling particularly tired or sore, it's okay to take your

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Speaker 1: day off. Don't be like I have to run today.

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Speaker 1: That mindset doesn't work.

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Speaker 2: Obviously.

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Speaker 1: You want to stay hydrated and fuel your runs, so

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Speaker 1: drink water throughout your day. Make sure you well hydrated

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Speaker 1: before you kick off, and eat a balanced, nutritious diet.

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Speaker 1: Have a pre workout, have something to eat before you

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Speaker 1: go for your run, an easily digestible snack. And I

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Speaker 1: have some great episodes on pre workout and what to

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Speaker 1: eat before exercise.

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Speaker 2: I can link it in the show notes for you.

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Speaker 1: Next, I know everyone skips it, but don't skip your

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Speaker 1: warm up and you cool down very important. Start with

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Speaker 1: some gentle warm up or mobility like brisk walking, some bandwork,

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Speaker 1: prepare your body for running, and then cool down with

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Speaker 1: some stretching for some recovery. Next, you you really want

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Speaker 1: to think about setting those small goals, like don't think

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Speaker 1: in milestones, think in inch pebbles.

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Speaker 2: Break it down micro goals.

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Speaker 1: You know, can you run for ten minutes without stopping

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Speaker 1: then increase that to twenty minutes and so on. I

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Speaker 1: like to even focus on even smaller, tinier goals like

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Speaker 1: jogging the chorus of my favorite song and then walking

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Speaker 1: for the rest. That can really work, and then celebrate

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Speaker 1: those victories, celebrate the small winds, and it'll keep you motivated.

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Speaker 2: Another tip is talking about the treadmill.

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Speaker 1: Treadmill is fantastic because it's got a little bit of

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Speaker 1: suspension in it, and if you can handle the border

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Speaker 1: and factor because it can get a little bit boring,

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Speaker 1: Starting on a treadmill is great and you can start

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Speaker 1: with thirty second efforts with thirty second rest and build

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Speaker 1: up to a kilometer that way. And I do love

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Speaker 1: the treadmill, but I find if you go on the

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Speaker 1: treadmill and think to yourself, I'm just gonna run, it's

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Speaker 1: super mind numbing boring.

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Speaker 2: You have to have a plan.

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Speaker 1: So this is where coming back to my first tip

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Speaker 1: of having a plan really comes into play and saying, look,

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Speaker 1: I'm going to run for one minute, then have a

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Speaker 1: three minute walk, then run for a minute, and I'm

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Speaker 1: going to do that for fifteen minutes. Like, really have

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Speaker 1: a solid plan with the treadmill, because otherwise you're just

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Speaker 1: not going to be friends. And then the question pops

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Speaker 1: up to me all the time. Should I be running

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Speaker 1: on a treadmill as a beginner or should I run outside?

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Speaker 1: It doesn't really matter. Although the treadmill has more suspension,

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Speaker 1: so it's going to help your joints, it's going to

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Speaker 1: be kinder to your body, I think, unless you're running

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Speaker 1: outside on grass, which is fantastic. If you're pounding the

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Speaker 1: pavement first up, shin splints can happen, you know, it

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Speaker 1: can get a bit ouchy, So start on the treadmill

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Speaker 1: or start on grass. That's my hot tip. And just

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Speaker 1: also be mindful of your breathing. Don't hold your breath

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Speaker 1: in through your nose, out through your mouth, and try

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Speaker 1: to really control your breathing. It will help control your

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Speaker 1: heart rate. The worst thing you can do is hold

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Speaker 1: your breath. So yeah, just be mindful of your breathing

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Speaker 1: and just asking yourself, am I breathing when you're running

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Speaker 1: is usually enough to prompt that really good breathing pattern.

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Speaker 1: And then I did a little episode on run clubs.

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Speaker 1: Find support run clubs, the new Tinder, the new dating.

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Speaker 1: It's great fun. You can even if you're not single,

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Speaker 1: go out, have fun with other people, join a group,

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Speaker 1: find a buddy, share the experience and the journey and

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Speaker 1: the motivation, and you can share your progress. You can

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Speaker 1: even get support for coaching and plans. You know, good

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Speaker 1: run clubs will give you a couch to five k plan.

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Speaker 1: And just remember that becoming a runner is a journey,

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Speaker 1: not a sprint, and be patient with yourself and enjoy

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Speaker 1: the process of building up to five k's. With consistency determination,

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Speaker 1: you will reach that goal and develop that lifelong love

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Speaker 1: of running like I have because I just love it.

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Speaker 1: The freedom of it and it's kind of running away

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Speaker 1: from my children for an hour is just bliss. So

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Speaker 1: good luck, Helen, and I hope these tips have helped.

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Speaker 1: Thanks so much for listening to Bounce Forward. I love

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Speaker 1: having your company, So please DM me all of your

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Speaker 1: questions on Instagram at tif hole underscore XO. Don't forget

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Speaker 1: to rate and review me on your podcast app.

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Speaker 2: Happy Days,