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We love getting behind community events that help promote a healthy and active lifestyle. That’s why we’re proud to support a number of family friendly running festivals.

Don’t walk, run to
register now for these
family friendly events!

Running Festivals

Running Tips

Our corporate partner Balance Collective has put together some week-by-week tips to help you on your way.

If you’re new to running or need to get yourself in shape, I’ll help you get started over the next six weeks. Put your best foot forward and get yourself professionally fitted for the right shoe to avoid serious injury. 

If you’re starting out, begin with a brisk 10-minute walk as a warm up, then alternate between two minutes of jogging and two minutes of walking, aiming for a total of 20 to 30 minutes.

As your body adapts to running you can start with a slow jog as a warm-up. Once you’ve finished your run, make sure you stretch out each muscle group, holding each stretch for at least 15 seconds. If this is your first running event, start with no more than three easy runs in the first week. 

And remember to consult your doctor if you have any fitness or health issues.

This week we look at treadmill versus outdoor running and how to stay fighting fit as you prepare for the running festival.

Generally, outdoor running will offer you a more challenging workout as there is natural wind resistance, however it can be hard on your joints if you are running on a firm surface.

Treadmills offer shock absorption making them a good option if you are carrying an injury or you want to decrease impact on joints. Treadmills also have momentum which can ‘pull’ you along. To better simulate the effort of outdoor running, you can set your treadmill at a 2–3% incline.

Side stitches are common when you’re starting out and should ease as your fitness increases. To avoid a stitch, refrain from eating large amounts of food within an hour of a run. If you get a stitch, breathe deeply and concentrate on pushing all of the air out of your abdomen. This will stretch out your diaphragm muscle, which is usually where a cramp occurs.

Remember to consult your doctor if you have any fitness or health issues.

This week’s progression:

  • A faster 10 minute walk
  • 3–4 minutes of jogging and 2 minutes of walking over 30–40 minutes
  • Aim for 3 runs in your second week of training

Hill training can be a great variation to your running routine because it helps you develop power and muscle flexibility. 

Hill running also: 

  • Better prepares you to manage the cardiovascular fatigue you might feel at the end of a 10km or 21km event 
  • Develops coordination, encouraging the proper use of arms during the uphill phase 
  • Helps enhance your control and stabilisation as well as improves your speed in the downhill running phase 
  • Improves your stride length and frequency 

This week, aim to find a rolling course and use the hills as interval training. Push hard up the hills and stride out as you descend. Not only are you getting all the benefits of hill training you’re teaching your body to run faster, which means a run on flat ground will be easier next time.

And, remember to consult your doctor if you have any fitness or health issues.

Cross training is all about mixing up your exercise routine to boost your fitness in preparation for race day. 

Cross training activities such as cycling, swimming, or pool running can boost your aerobic fitness while promoting blood flow to your legs. Activities like these are very low impact so they’re kind to your joints but still give you a great workout in preparation for the race. 

If you’re new to running or you’re not used to long runs, then it’s wise to undertake some cross training before race day. 

This week, why not try something new? Go for a long bike ride, swim some laps or even kick a footy in the park. 

For your next run, aim to match the pace you want to run on race day and run for as long as you can but give yourself 2–3 minutes recovery. 

Try to get in 4 good runs this week as you build your speed and endurance. And remember to consult your doctor if you have any fitness or health issues.

Race day is nearing and instead of taking your training up a notch, it’s time to start scaling back or ‘tapering’ as it’s known. 

Tapering is typical in many endurance sports and refers to the practice of reducing exercise in the days just before an important competition. The tapering period lasts as long as a week. 

Before you start the tapering stage, go for a run of similar distance, conditions and pace as you plan to do on race day. Make this last run your longest and most intense one. 

Once you’ve conquered this final run, scale your routine down to light exercise such as walking, jogging or swimming. 

Make sure you’re getting plenty of rest and drinking enough water too in the final lead up to the big race. 

And remember to consult your doctor if you have any fitness or health issues.

Preparing for the race is essential, and that includes making sure you get enough sleep in the lead up to the event. 

On race day, aim to wake at least three hours before the race so you’re fully awake and ready to go. 

You should also eat breakfast at least three hours before the starter’s gun fires. Opt for food that not only gives you energy but also stops you feeling hungry mid-way through the race, such as Weet Bix or fruit with a low GI (e.g. an apple). 

Remember your water intake too – aim for one glass of water every hour before the start of the race. 

Take a walk or short jog in the morning before the race starts and remember to do your stretches. This will wake your body up and help you avoid injuries and muscle strains. 

Don’t forget to consult your doctor if you have any fitness or health issues. Be sure to pack your bag the night before so you’re not rushed in the morning and get to bed early. 

Good luck and see you at the finish line.