Are you new to running? No problem! Follow these simple steps to help you get your jog on this running season.
How often should I be running? How far should I be running? Should I be running at all!? Running is a great activity to kick start your fitness, and the great news is that you can do it all at your own pace, quite literally. Whether you want to start training again for a 5k run coming up later this year, or you simply want to get fit, we’ve outlined some key tips and ideas to help you through the process.
Sites to buy activewear & gym gear online in Australia
Planning your running schedule
Planning your running schedule is important for two reasons. Firstly, it helps you build your training up so you’re constantly pushing yourself. Secondly, it makes running doable within your day-to-day schedule.
Aim to set aside enough time to exercise for about 30 minutes, ideally three to five times a week. This can be hard to start with but once you get into a routine, you’ll wonder what you did with all your time before you began training.
Another important thing to remember when you start to plan your training schedule is to start small and progress as you improve your fitness levels. Running non-stop for 30 minutes is totally attainable, but you will need to work your way up to it. Taking a gradual approach toward training also reduces the risk of injury. No-one wants to start running and then need five days to recover from their first run, so gradual please, people!
Nutrition is also a key consideration. It’s always best to try and eat something about 45 minutes before you go for a run. Some people find running on an empty stomach suits them better, but if you do start feeling weak, then make sure you try and eat something before the next run. Even half a banana could give you the extra energy you need to power through your training. If you decide to go running after work, maybe have a bite to eat before you leave work so that you have time to digest before running.
Get kitted out
One major advantage of running is that you won’t need to spend hundreds and hundreds of dollars on sports equipment. The most important thing is to have a decent pair of running trainers. And when we say “running trainers”, we don’t mean fashion trainers. Trust us on this one.
Wearing the wrong kind of shoes when running can cause problems such as shin splints, back pain, knee damage, or you could even lose a toenail! I know everyone wants to look super cool when working out – and you can – but make sure you buy some proper running trainers.
When it comes to gym pants and cute T-shirts, knock yourself out! Check out the Beyonce range in Topshop: Ivy Park. Also ladies, be sure to get a very supportive, properly-fitted sports bra. No-one likes back pain, right?
Top stores to get running trainers
Nike
Nike
THE ICONIC
THE ICONIC
Lorna Jane
Lorna Jane
Rebel Sport
rebel Sport
Reebok
Reebok
Sportitude
Sportitude
Four week running schedule
Week 1:
- Warm up (5 minutes of jogging. Just get the blood pumping, and get erm...warm!)
- Run for 3 minutes and walk for 1 minute
- Repeat this 7 times = 28 minutes of working out
- Cool down
- Do some stretches
Repeat this three to four times in week one.
Week 2:
- Warm up
- Run for 4 minutes / walk for 1 minute
- Repeat this 6 times = 30 minutes workout
- Cool down
- Do some stretches
Repeat this three to four times in week two.
Week 3:
- Warm up
- Run for 6 minutes / walk for 1 minute
- Repeat this 5 times = 35 minute workout
- Cool down
- Do some stretches
Repeat this three to four times in week three.
Week 4:
- Warm up
- Run for 10 minutes / walk for 1 minute
- Repeat this 3 times = 33 minute workout
- Cool down
- Do some stretches
Repeat this three to four times in week four.
Once you get to week four, you should be able to add a few minutes each time you go out for a run. Increasing your training time and intensity gradually will help you reach your goal of running for 30 minutes. Go you!
Quick tips
- Rest is important. Your muscles need time to heal too, so take days off in between runs.
- Know your ability - you should be able to speak without running out of breath. Go at the right pace for you.
- Think about doing other exercise to support your training, such as cross training, cycling, walking more, swimming.
- Posture is very important and engages your core. Give those abs a workout too!
- Use a foam roller for particularly painful or tight muscles.
- Listen to your body. If you’re getting a cold, for example, take time off and recover before exercising again – especially if you’re running outside.
- Eating healthy is very important too. Make sure you’re getting your nourishment from fruit, vegetables and lean meat.
- Run with friends and make plans to meet people in the park. You are more likely to stick to your plan if you’re accountable to someone else.
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Rosegal
Up to $30 off all orders over $20
Any order enjoy $2 off $20, $4 off $40, $6 off $50, $7.2 off $60, $9.6 off $80, $12 off $100, $14.4 off $120, $18 off $150,$24 off $200,$30 off $250 at Rosegal. Conditions apply.
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Saucony
Up to 50% off activewear and running shoes
Enjoy up to 50% off activewear and shoes from Saucony. T&Cs apply.
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Glassons
Up to 60% off 100's of styles
Get up to 60% off in the Glassons sale section. Limited stock and T&Cs apply.
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Cotton Traders
Up to 50% off sale
Browse through the clearance sale at Cotton Traders for up to 50% off. T&Cs apply.
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DressLily
Up to $31 off orders $20+
Any order get $2 off $20, $6 off $50, $10.8 off $90, $15.6 off $130, $19.2 off $160, $22.8 off $190, $27.6 off $230 and $31 off $260 at DressLily. Conditions apply.
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DressLily
Up to $30 off order $20
Any order enjoy $2 off $20, $4 off $40, $6 off $50, $7.2 off $60, $9.6 off $80, $12 off $100, $14.4 off $120, $18 off $150,$24 off $200,$30 off $250 at DressLily. Conditions apply.
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DressLily
Up to $18 off orders $20+
Any order enjoy $2 off $20, $4 off $40, $6 off $50, $7.2 off $60, $9.6 off $80, $12 off $100, $14.4 off $120 and $18 off $150 at DressLily. T&Cs apply.
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Gilt
Up to 70% off coveted designers
Enjoy up to 70% off coveted designers at Gilt. T&Cs apply.
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Nautica
FREE shipping and returns
Get FREE shipping and returns from Nautica. T&Cs apply.
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Rockwear
2 pairs of women's activewear tights for only $100
Shop for 2 pairs of women's activewear tights for only $100 at Rockwear. T&Cs apply.
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Bike Nashbar
FREE shipping with $49+
Get your orders shipped FREE when you spend over $49 at Nashbar. T&Cs apply.
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Bonds
20% off everything when you sign up
Sign up and join to Bonds loyalty program to get 20% off all purchases, VIP discounts and other exclusive offers. T&Cs apply.
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Rosegal
Up to $18 off all orders over $20 + FREE shipping
Enjoy up to $18 off all orders over $150 + FREE shipping. And for the following orders, receive $2 off $20, $4 off $40, $6 off $50, $7.2 off $60, $9.6 off $80, $12 off $100, $15.4 off $120 and $18 off $150. T&Cs apply.
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Coupon code ends
Rosegal
Up to $18 off all orders over $20 + FREE shipping
Enjoy up to $18 off all orders over $150 + FREE shipping. And for the following orders, receive $2 off $20, $4 off $40, $6 off $50, $7.2 off $60, $9.6 off $80, $12 off $100, $15.4 off $120 and $18 off $150. T&Cs apply.
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Sweaty Betty
Up to 50% off summer sale items
Valid on summer sale items. T&Cs apply.
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Bad AF Fashion
Up to 70% off clearance sale
Valid on selected styles. Conditions apply.
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Luisa via Roma
FREE express delivery and returns
Get FREE delivery and returns at Luisaviaroma. T&Cs apply.
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Ribble Cycles
Up to 80% off accessories, clothing & components
Save up to 80% on accessories, clothing and components at Ribbles Cycles. T&Cs apply.
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Mountain Warehouse
Up to 85% off women's clothing and shoes
Enjoy up to 75% off end of the line and seasonal products including t-shirts, boardshorts, waterproof jackets, ski pants and more. T&Cs apply.
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Seafolly
FREE shipping on orders over $50 + free returns
Enjoy FREE shipping within Australia for orders of $50 and more. For orders under $50, get your orders shipped for only $9.95. Shipping charges are non-refundable. T&Cs apply.
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Debenhams
FREE standard delivery when you spend over $100
Get your orders delivered for FREE when you spend over $100. T&Cs apply.
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The Athlete's Foot
FREE shipping on all orders over $100
Get FREE shipping on all orders over $100 at The Athlete's Foot. T&Cs apply.
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Ryderwear
Up to 50% off your orders
Enjoy up to 50% off your orders at Ryderwear. T&Cs apply.
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Ryderwear
FREE shipping for all orders
Receive FREE express shipping when you order over $150 at Ryderwear. T&Cs apply.
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Meshki
10% off: Student Discount
Simply register and verify your student status with UNiDAYS for instant access to this discount. T&Cs apply.
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W Lane
FREE returns
You are welcome to a refund for the full cost of goods (excluding any delivery charges) within 30 days from the date you received your order. T&Cs apply.
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JD Sports
FREE delivery with $150+
Get your orders delivered for FREE when you spend over $150 in a single transaction. T&Cs apply.
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Zaful
Up to $24 off + FREE shipping on orders over $30
Save $6 off $40 orders, $10 off $70, $13 off $90, $18 off $120, $21 off $140, $24 off $160 orders plus, FREE shipping at Zaful. T&Cs apply.
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Factorie
Sale items from $4.95
Score a bargain with sale prices on girls and guys fashion including clothing, shoes, accessories and more from $4.95 only at Factorie. New items added. Conditions apply.
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City Chic
10% off when you sign up
Join our email list for news and amazing deals and we'll send you a coupon for 10% off. T&Cs apply.
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Dotti
30% off next purchase
Get 30% off next purchase when you join the Dotti Squad. Sign up today.
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Dorothy Perkins
FREE delivery over £50
Get your order delivered FREE when you spend over £50. T&Cs apply.
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Dorothy Perkins
Up to 30% off selected lines
Get up to 30% off on selected lines. T&Cs apply.
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Under Armour
FREE express shipping & FREE returns
Receive a FREE express shipping on all orders over $49 & FREE returns at Under Armour. T&Cs apply.
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Taking Shape
FREE delivery
Get your Taking Shape order delivered for FREE when you spend over $60. T&Cs apply.
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Cotton On
Sign up and get 20% off your first online order
Subscribe to Cotton On's newsletter and get 20% off your first online order. T&Cs apply.
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Nike
Up to 30% off Nike shoes, clothing and more
Shop for Nike products on sale and enjoy up to 30% off their original price. T&Cs apply.
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Nike
FREE returns on all orders within Australia
Get FREE returns on all orders within Australia at Nike.
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Nike
FREE shipping on orders over $100
Enjoy FREE shipping on orders over $100 at Nike.
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PacSun
FREE Shipping with $50+ order
T&Cs apply
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MATCHESFASHION
FREE delivery on all orders over $300 & FREE returns
Get FREE delivery on all orders over $300 and FREE returns. Grab and enter the code at checkout to avail. T&Cs apply.
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Berlei
FREE delivery
Shop now and get your Berlei ordered delivered free. T&Cs apply.
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Nordstrom
FREE standard shipping and FREE returns
Enjoy FREE standard shipping and FREE returns on any order all the time.
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Mountain Warehouse
Up to 70% off select clearance items
Get up to 70% off select clearance items at Mountain Warehouse. T&Cs apply.
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HYPE DC
Win $1,000 gift card when you sign up
Sign up now and get a chance to win $1,000 Hype DC gift card.
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Hush puppies
Buy 2 & Save 40% off full-priced styles
T&Cs apply
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