5 steps to up your running game for good

So you want to become a runner? Before you hit the track or treadmill, there are a few crucial things you should know first. Expert running coach Sam Strutt shares his advice for first-time runners. Whether you're aiming for a 5km, 10km or half marathon, here’s how you can get in the game - and enjoy every step along the way.

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Invest in the right shoe

This is rule number one. “Whilst your Roshe’s are cool and on point, they’re a lifestyle shoe, not a running shoe,” Sam told Be. Running shoes are specifically designed to absorb the repetitive high-impact your body takes with every stride. Depending on your running style, speed and kilometers covered, you’ll need a shoe that works for you. “Running shoes are individual. Some are designed for long distances and others, for speed runs", says Sam. “Try as many running shoes on as you can and give them a whirl in-store. Your body will thank you later if you invest a little time and money in ensuring you get the right pair,” he notes.

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Track your kilometers

Consistency is key as a runner. And Sam advises one of the best (and most satisfying) ways to monitor your performance and keep track of your training goals is via a training app. “It’s a measure of your improvement and a valuable source of information on what works and what doesn’t work,” he says. Apps such as the Nike+ Running app will tally the number of kilometres you run in a week, a month and a year. They can also help you monitor your running pace during a race or fun run, and connect with music, giving you the motivation you need to keep moving.

Grab a running buddy

On top of upping the fun factor, running with a friend can be the ultimate fitspiration you need to stick to your training plan, making you more accountable to avoid the snooze button of a morning. “Besides the obvious company, your training partners help keep you focused and motivated,” says Sam. Connect with a running mate at a similar fitness level or sign up to a regular running club. “You will learn off [other runners] through listening to their stories of what worked and what didn’t,” he advises. Running buddies will also help support you to achieve your training or racing goals. And the (gentle) conversation will make the kilometers fly on by.

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Build on your strength

Like weekends and activewear, strength training and running go hand in hand. A strength-based program that works your muscles, such as legs and core, will help boost your performance as a runner, making you faster, stronger, supporting you on endurance runs, and importantly, avoiding injury. “Seeking out a great strength coach who can prescribe running-specific strength work is the best step that you can take to look after your body,” advises Sam. If the budget doesn’t allow for a running coach, check out the number of training apps available offering various workouts to strengthen you as a runner.

Keep learning

To really go the distance and last as a runner, it pays to do your research and discover more about the sport. “The more you become aware about what you are doing and how your body will react, the more invested you will become in your running,” he says.

Sam Strutt is a Nike+ Sydney Run Club coach and ambassador. Discover a run club in your area.

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