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
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.
Sports coupon codes and sales
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W Lane
FREE deliveries over $80
Get your orders delivered for FREE when you spend over $80. 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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Rosegal
Up to $60 off all orders over $20 + FREE shipping
Shop now and save $3 on all orders $20+,$9 off $60+, $15 off $100+, $30 off $200+, $45 off $300+ and save $60 when you order over $400.00 at Rosegal. FREE shipping included. T&Cs apply.
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Rosegal
12% off sitewide + FREE shipping
Simply apply this code to get 12% off sitewide. Plus, FREE shipping when you shop women's and men's fashion, home, jewellery & much more at Rosegal. T&Cs apply.
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SurfStitch
FREE express or signature delivery on orders over $50
Enjoy FREE express or signature delivery on orders of $50 or more at SurfStitch. Conditions apply.
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Rosegal
Up to $15 off all orders over $20 + FREE shipping
Spend over $20.00, save $3.00; over $30.00, save $4.50; over $40.00, save $6.00; over $60.00, save $9.00; over $80.00, save $12.00; over $100.00, save $15.00. FREE shipping included. T&Cs apply.
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Rosegal
12% off site-wide + FREE shipping
Enjoy 12% off any orders site-wide and FREE shipping by using this code at checkout. T&Cs apply.
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Rosegal
Up to $36 off all orders over $20 + FREE shipping
Enjoy $2 off $20, $4 off $35, $6 off $50, $9 off $75, $12 off $100, $18 off $150, $24 off $200, $36 off $300. FREE shipping included. T&Cs apply.
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Rosegal
Up to $45 off all orders over $100 + Free Shipping
Enjoy $15 off when you spend over $100, or $30 off over $300, or $45 off over $300. FREE shipping included. T&Cs apply.
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Rosegal
15% off site-wide + FREE shipping
Shop now and save big at Rose Gal. Get $3 off over $20, $6 off over $40, $9 off over $60, $10.50 off over $70, $12 off over $80 or $15 off over $100 spend. FREE shipping included. T&Cs apply.
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BNKR
15% off your first order
Enjoy 15% off your first order by using this code at checkout. T&Cs apply.
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SurfStitch
FREE gift on orders over $80
Choose your FREE gift when you spend $80 or more on non-sale items at SurfStich. Valid on non-sale items. T&Cs apply
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SurfStitch
FREE gift on orders over $120
Choose your FREE gift when you spend $120 or more on non-sale items at SurfStitch. Valid on non-sale items only. T&Cs apply.
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SurfStitch
FREE gift on orders over $150
Choose your FREE gift when you spend $150 or more on non-sale items at SurfStitch. Valid on non-sale items only. T&Cs apply.
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SurfStitch
FREE gift on orders over $200
Choose your FREE gift when you spend $200 or more on non-sale items at SurfStitch. Valid on non-sale items only. T&Cs apply.
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SurfStitch
FREE gift on orders over $300
Choose your FREE gift when you spend over $300 on non-sale items at SurfStitch. Valid on non-sale items only. T&Cs apply.
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Zaful
Up to $60 off order over $20
Receive $3 off $20 orders, $6 off $40, $12 off $80, $15 off $100, $18 off $120,$23 off $150, $30 off $200, $45 off $300 and $60 off $400 orders with this code at Zaful. T&Cs apply.
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Zaful
Up to $75 off order over $20
Get $3 off $20 orders, $4.5 off $30, $7.5 off $50, $12 off $80, $15 off $100,$30 off $200, $45 off $300, $60 off $400 and $75 off $500 orders with this code at Zaful. T&Cs apply.
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Zaful
Up to $30 off order over $20
Save $3 off $20 orders, $4.5 off $30, $6 off $40, $10.5 off $70, $13.5 off $90,$18 off $120, $22.5 off $150, $27 off $180 and $30 off $200 orders with this code at Zaful. T&Cs apply.
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Zaful
Up to $45 off order over $20
Simply use this code to get $3 off $20 orders, $7.5 off $50+, $12 off $80+, $15 off $100+, $18 off $120+ ,$21 off $140+, $24 off $160+, $30 off $200+ and $45 off over $300 orders at Zaful. T&Cs apply.
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Zaful
Up to $15 off order over $20
All orders over $20 save $3, $4.5 off $30+, $6 off $40+, $9 off $60+, $12 off $80+ and $15 off $100+ orders at Zaful. Conditions 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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Zaful
Up to $15 off order over $20
All orders over $20 save $3, $4.5 off $30+, $6 off $40+, $9 off $60+, $12 off $80+ and $15 off $100+ orders at Zaful. T&Cs apply.
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Zaful
Up to $45 off order over $20
Get $3 off $20 orders, $9 off $60, $15 off $100, $22.5 off $150, $30 off $200, $45 off $300 orders at Zaful. T&Cs apply.
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Zaful
Up to $35 off order over $20
Simply enter this coupon code and save $3 off $20 orders, $7.5 off $50, $10.5 off $70, $13.50 off $90, $15 off $100 and $30 off $200 orders 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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Zaful
Up to $45 off on all orders $100+
Shop now and save $15 all orders over $100, $30 off $200+ order and $45 off orders over $300 with this coupon code at Zaful. T&Cs apply.
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Zaful
Up to $45 off on all orders over $50
Get $7.5 off on all orders over $50, $15 off $100+, $22.5 off $150+, $30 off $200+, $37.5 off $250+ and save $45 orders over $300 at Zaful. T&Cs apply.
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Zaful
Up to $15 off all orders over $20
Simply use this coupon code and save $3 off on all orders over $20, $6 off order $40+, $9 off order $60+, $12 off order $80+ and $15 off order $100+ at Zaful. T&Cs 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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Market HQ
FREE shipping on orders over $50
Enjoy FREE shipping on orders over $50 at Market HQ.
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Market HQ
Shop now, Pay later with Afterpay: Absolutely no interest
Shop for the latest trends on fashion and pay for it over 4 equal fortnightly payments. Absolutely no interest or fees. T&Cs apply.
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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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Rose Wholesale
Sign up and get 15% off + $89 off
Sign up to Rose Wholesale newsletter to get 15% off and $89 cash off. Plus, get FREE points everyday. 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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Nautica
Up to $80 off women's apparel
Enjoy up to $80 off on women's apparel at Nautica. T&Cs apply.
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Nautica
15% off your first order
Register and save 15% off your first online order. 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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Saks Fifth Avenue Off 5th
FREE shipping when you spend over $99
Receive FREE shipping when you spend over $99 at Saks Fifth Avenue Off 5th. T&Cs apply.
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Rose Wholesale
$18 off $158+ women's bestsellers
Find your favourites at this wide range of already reduced women's bestsellers at Rose Wholesale and get additional $18 off at checkout. Only applies to purchase worth $158 or more. Get your code and apply to avail. 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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Showpo
FREE shipping on orders over $50
Receive FREE shipping on orders over $50 at Showpo. T&Cs apply.
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City Beach
FREE shipping on orders over $75
Enjoy FREE shipping on orders over $75 at City Beach.
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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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Sportitude
FREE delivery + 30 day returns & exchanges
Get FREE delivery on thousands of items when you order over $100, this will be added at the checkout. All purchases are covered by 30 day returns & exchanges. 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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Cotton On
Up to 50% off sale
Cotton on has up to 50% off in their sale section. While stocks last. T&Cs apply.
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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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Mountain Warehouse
FREE delivery order over $140
Receive FREE delivery order over $140 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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Costumes.com.au
Clearance Sale costumes
Discover costumes on sale now. T&Cs apply
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Fairyseason
Up to 80% off + extra 8% off on orders over $39 + FREE shipping
Enter code and enjoy this offer: save up to 80% off, take an extra 8% off on orders over $39 at Fairyseason and FREE shipping included. T&Cs apply.
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THE ICONIC
30 days FREE returns
Enjoy FREE returns for 30 days with THE ICONIC. T&Cs apply.
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Johnny Bigg
Free Shipping With $85+ Order
T&Cs apply
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Forcast
Up to 30% off in the sale
Get up to 30% off at Forcast in the sale. T&Cs apply.
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Forcast
10% off when you sign up
Simply sign up to the Forcast newsletter and receive 10% off your next order. T&Cs apply.
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