Start with the right footwear!

The foundation of any successful physical activity begins with the right shoes. 

Invest in a good pair of shoes that are appropriate for the event.

For 10km and below a lightweight pair of shoes less than 300 grams should be first priority. You will thank yourself for ample cushioning and support on tired legs, and breathable materials and a plush set of socks will help keep your feet cool and dry. 

Additionally, consider getting a professional fitting to ensure a perfect fit that minimises the risk of blisters or discomfort.

Play the long game!

Jumping into training too quickly can lead to injury. Instead, take a gradual approach:

• Start small: Begin with shorter distances and slower speeds.
• Increase gradually: Add no more than 10% to your distance or pace each week.
• Rest days matter: Incorporate rest days to allow your body to recover and adapt to new activity levels.

Try interval training to build endurance and vary intensity:

• Example: Alternate 5 minutes of running with 5 minutes of walking for 3 rounds.
• Walkers: Alternate 5 minutes of brisk walking with 5 minutes of a leisurely pace.

Mix intervals with longer, slower sessions for a well-rounded schedule.

Don't skip the warm up!

Warming up preps your muscles and joints, improves circulation, and reduces stiffness. Spend 5–10 minutes on:

• Gentle movements: Start with walking on the spot, light jogging, or shuffling.
• Dynamic stretches: Perform controlled movements like walking lunges, leg swings, and arm circles. These stretches loosen joints and activate muscles without holding the stretch.

A quick warm-up means you’ll feel more energised and ready to go! 

Now cool on down!

After training, a proper cool-down can ease muscle tension and reduce post-exercise soreness.

• Slow down to a gentle pace for 5 minutes before stopping.

Perform static stretches, holding each position for 30–45 seconds.

Examples of static stretches:

• Calf stretch: Lean against a wall with one leg extended behind you.
• Hamstring stretch: Sit with one leg straight out and reach toward your toes.
• Thigh stretch: Bend one knee – heel towards your bottom - for a moderate thigh stretch.

Cooling down helps your body recover and prepares you for the next session.

Give your body the good stuff!

Your body needs fuel to perform and recover:

• Stay hydrated: Drink water throughout the day and carry a water bottle during training. Electrolytes can help if you’re training in hot weather.
• Eat a balanced diet: Include protein, carbohydrates, and healthy fats to support energy and muscle repair.
• Pre-run snacks: Choose light options like a banana or toast an hour before training.

Avoid experimenting with new foods or drinks close to the event.  

Listen to your body!

Pain isn’t something to ignore. If you feel discomfort during training:

• Stop immediately: Take a break to assess the problem.
• Use ice: Apply a cold pack to reduce swelling if needed.
• Consult a physiotherapist or podiatrist: Persistent pain or recurring issues should be checked by a professional to prevent long-term injuries.