Runners Guide

The Absolute Beginner's Guide to Running

Here at Solushin, we are proud of you, and we got you.

If you're entirely new to running, welcome to the community of millions of people worldwide who use running to clear improve body and mind.

If you ask any runner how they got started, and they will make it sound simple. While in practice, it is - grab a pair of running shoes, and away you go - starting anything from scratch is difficult.

Female runner

In this guide, we give you the tips and tricks you need, as well as a free program to get your first longer runs in the bag.

Before we give you tips and tricks to get started, an important step is getting the right shoe. Why not check out our guide to choosing a better pair of running shoes?

Find a Community

Running with friends (or finding new ones) is extremely rewarding. Whether it's a partner or a local run club, it makes you more accountable and keeps you social. Find them on Facebook, Google, or Strava (what is Strava?).

There is no need to take my word for it - we compiled testimonials from runners in the Sydney, Australia, running communities. You can check them out here.

The 80/20 Rule

With your new burst of motivation, you might be inclined to think things like "I am going to outwork every mother f***er on the pavement." However, the reality is, the top runners do not maintain a high intensity during all their runs.

The 80/20 rule of balance, also discussed here by Brad Beer of Pogo Physio, tells us to spend 80% of your volume at a moderate intensity under your ventilatory threshold. At this threshold, you maintain a pace you can comfortably hold a conversation.

The benefits of running slow, and at a greater volume, include improved aerobic capacity, a likely reduction in injury and, as suggested in clinical studies run faster.

Focus on Recovery

This doesn't necessarily mean you need to go to the physiotherapist or podiatrist from day 1 for some dry needling (keep them in mind should any niggles appear); however, you need to focus on recovering after every run in preparation for your next run.

We even compiled a blog post with the top physiotherapy tools you can bring home to aid in your recovery.

Be Mindful of your Form

Running with the correct running form is crucial for improving overall speed and reducing the risk of injury. We recommend finding your closest Sports Physiotherapist or Sports Podiatrist who know about running form and biomechanics.

Here are a few simple things you can practice:

  1. Stand tall and look ahead
  2. Ensure your feet are striking under your centre of gravity
  3. Relax - hands, face and shoulders. Try to go with the flow!

Complimentary 4-Week Running Plan

This guide may not suit everyone; however, we have done our best to ensure we cater to most beginner runners looking to achieve their first 40-minute run.

Just save the image to your phone and away you go! Remember, have fun and take it easy.

Free running program


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