The Runner’s Corner
A quick disclaimer: I'm not a professional athlete, running coach, or healthcare professional. Everything I share here comes from my own experiences, lessons learned, and what has worked for me throughout my running journey. Everyone's body is different, so take these tips as friendly advice rather than expert guidance. Always listen to your body, and if you have any health concerns or are starting a new exercise routine, it's a good idea to seek advice from a qualified healthcare professional.
Part 1: How do I get started?
From One Runner to Another — sharing things I’ve learnt along the way.
What distances should I run?
If you’re new to running, don’t feel like you need to jump straight into a 5 km run. Your first few runs might only be 1–2 km, and that’s perfectly okay! Start with a distance that feels manageable and comfortable, and consider using a run/walk approach. For example, alternate between a minute of running and a couple of minutes of walking. As your fitness and confidence improve, gradually increase the amount of time you spend running. There’s no timeline you need to follow. Some people may reach it in a few weeks, while others may take a few months.
Remember: your pace, distance and progress are your own. Don’t compare your first kilometre to someone else’s tenth. The most important thing is getting out there, enjoying yourself and building a running habit that you can stick with.
Shoes, activewear & accessories
Finding the right running shoes
One of the best things you can do for your running journey is invest in a good pair of running shoes. I recommend visiting a shoe store that specialises in running and getting properly fitted. Yes, running shoes can be expensive, but you only get one pair of feet, so looking after them is worth the investment! Once you find a shoe that feels comfortable and works well for you, keep an eye out for sales online. If you find the same model at a discounted price, you can grab another pair without having to start the fitting process all over again. I also recommend having two pairs of running shoes and rotating between them every couple of days as the foam in running shoes can take around 24–48 hours to decompress and return to its full cushioning after a run, so giving your shoes a little rest can be beneficial. At the end of the day, the best running shoe isn't necessarily the most expensive or the most popular—it's the one that feels comfortable, supports you well, and makes you want to get out there and run.
Activewear
I recommend choosing lightweight, breathable activewear that allows you to move comfortably without constantly adjusting it. When running in cold weather running make sure to layer up rather than wearing one thick piece. Start with a breathable base layer, add a warm middle layer, and finish with a lightweight windproof or weather-resistant jacket if needed. Don't forget gloves, warm socks and a beanie. Dress for how you'll feel once you're running, not just how cold you feel at the start.
Accessories
And don't forget the little things like a comfortable socks, a running watch, sunglasses, a hat, and a good sports bra can all become part of your running essentials. You don't need the latest or most expensive gear; find what feels comfortable, works for you, and makes you excited to lace up and get moving!
Extra tips
Cold or cloudy weather doesn't mean you can skip sunscreen. Apply SPF 50+ before your run, especially to your face, ears, neck and hands. A cap and sunglasses can provide extra protection too. Make sunscreen part of your running routine all year round.
Part 2
Motivation
Find something that makes running enjoyable - listen to music or a podcast, or find a scenic route you enjoy.
Get accountable - plan to meet a friend
book a race - sign up for an achieveable event like a local 5k to give your training a clear finish line and purpose.
Join a run club - below is a link to local run club
Nutrition & Cross training
Nutrition: The follwoing nutrition tips helped me but will differ for evryone. Make sure you consult with your health professional.
Eat a balanced diet. Carbohydrates – bread, rice, pasta, oats, potatoes and fruit for energy. Protein – eggs, chicken, fish, yoghurt, tofu, beans and legumes to support muscle recovery. Healthy fats – avocado, nuts, seeds, olive oil and nut butters.Fruit and vegetables – for vitamins, minerals and fibre.
Don't run on an empty tank For an easy, shorter run, you may not need much beforehand. If you're hungry, have a small snack such as a banana, toast with honey or peanut butter, yoghurt, cereal.
Try to eat something 1–2 hours before running if you need a pre-run snack, and see what your stomach tolerates.
Refuel after your run A beginner doesn't need an elaborate recovery shake. A normal meal containing carbohydrates + protein is usually enough.
Hydration is important. Drink regularly throughout the day rather than trying to drink huge amounts immediately before running. For shorter runs, water is generally sufficient. For longer runs, particularly in hot conditions, you may need to consider electrolytes and additional carbohydrate intake.
Don't worry about gels straight away. For someone just starting out, gels and sports drinks generally aren't necessary for short runs. As they start running for longer periods, they can gradually learn about carbohydrate fuelling during exercise.
Don't drastically cut calories. Running uses energy, and beginners often underestimate how much fuel their body needs. Make sure you're eating enough to support your running, recovery and everyday life.
Don't overthink it. You don't need a special "runner's diet." Focus on eating enough, eating a variety of nutritious foods, staying hydrated and learning what foods make you feel good before and after running.
Other training to supplement your running
Don't forget strength training. Strength training can complement running by helping you build stronger muscles and improve overall resilience. Even 1–2 short sessions per week focusing on your legs, glutes and core can be beneficial.
Rest & recovery
Start with around 1–3 running sessions per week, with rest or low-impact activity between runs. Your cardiovascular fitness can improve quickly, but your muscles, tendons and joints need time to adapt.
Because life isn't all about running! Take a break from the pavement and explore my favourite coffee spots, activities and ways to unwind below.
Links for all things running
Bonds seamless comfy under short
A lightweight, stretchy, and seam-free layer designed to prevent chafing. You can buy them directly online or check stock via major retailers like Bonds or David Jones.
Begginer friendly, inclusive & fun running events
Race Hub Australia has events all over Australia including, NSW, Vic, QLD and SA. Whether you run, jog or walk, we’re a place where all paces are welcome!
Science in Sport GO Isotonic Gels
Comes in multiple flavours, 87 calories per serving, easily digestible and quick supply of carbohydrate and delivers a quick and convenient supply of great-tasting, easily digestible carbohydrate without the need for water.