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How To Start Running: 7 Tips From A World Champ | Bridge to Brisbane

Training tips from Sarah Crowley, World Champion Triathlete, Ironman Champion and Brooks sponsored athlete.

Are you thinking about signing up for Bridge to Brisbane, but worried you won’t be able to run the entire course? Or maybe you love running, but haven’t quite integrated it into your routine yet?

Whatever your situation, we’re here to tell you that it is not too late to start getting ready for Bridge to Brisbane 2018. Our race welcomes people from all walks of life and all fitness levels! As long as you’re passionate about Brisbane, health and fitness, or, most importantly, FUN – we want YOU to join us on August 26.

We recently spent time with World Champion Triathlete, Ironman champion, and Brooks sponsored athlete Sarah Crowley, who gave us her top tips on how to start training and get into a great routine.

Even if your goal isn’t to become an elite runner, we’re sure you’ll still find these tips valuable to your training – everyone has to start somewhere, right?

Health check

“If you have never run before, you should spend some time walking or doing some other form of exercise first, before hooking into a run program. A good guide would be comfortably handling 30 minutes of exercise per day, four or five days per week.”

Register for an event, like Bridge to Brisbane!

“A big motivator to continue your running is the challenge of a looming event! If you decide to sign up to an event, give yourself plenty of time – at least eight to 12 weeks – to get into great shape.”

Bridge to Brisbane Tip: Early Bird entries are still open – visit our website to find out more or enter! Bridge to Brisbane will take place on August 26, giving you plenty of time to train for the big day. The great thing about Bridge to Brisbane is that you don’t HAVE to run – we welcome runners, joggers, wheelies and walkers to join in the fun!

Buy some good shoes

“To avoid injury during your new running regime, it’s important that you’re equipped with the most appropriate pair of running shoes that are suitable for your foot type and running style from the start.”

Bridge to Brisbane Tip: Brooks Running has a great interactive tool called the Shoefinder, which helps you to choose the best running shoes for your requirements!

Get a training buddy

“Find someone at work or a friend who is also curious about running, and start together! It’s always easier when you have someone holding you accountable for your runs.”

Start small, start gradual

“Like a good red wine, running and fitness take time to mature. Start slowly with ‘walk-runs’ (10 minute walk, two minute run, twice through) then gradually increase the time spent running. Once you are running for 90 per cent of the time, increase the total time slowly (no more than 10 per cent at a time).

As a guide, you will have a good experience running a 5km fun run if you are running two to three times per week between 30-45 minutes.”

Run somewhere different

“You will quickly find a favourite course around your area, however, a good way to keep it fresh is to try and do your longer run on the weekend in a different location. Why not try a national park, beach or river bank?!”

Join a group

“It will take a couple of events to get the hang of it! After your first event, you might consider entering a club. This is what I did, and I felt it improved my performance, as I was being coached and it was a very social environment.”

Have we convinced you to register for Bridge to Brisbane 2018 yet? If so, head over to www.bridgetobrisbane.com.au to be part of Brisbane’s most Bridgey-didge day. Early Bird prices are still available, but places are limited!

Five Tips For Calming Race Day Nerves

With less than three weeks of training left until race day, we sat down with elite athlete and osteopath, Steve Dinneen, to get his top tips for calming nerves when your foot hits the start line on August 27.

“A bit of nervous energy is good, so when you get nerves on race day, remember to use then in a positive way to improve your performance, not hinder it. Mindset is the key.”

Have a race plan – ask yourself, how do you intend on running the race?

Are you planning on starting out slow and working your way into the race, or do you intend on going out faster and seeing if you can hang on to the finish line? Will you run at a particular pace or feel, are you running with a friend/s, with a pack or solo? Going into the race with a strategy can help with calming nerves as you have a plan to focus on.

Self-belief – think positive

If you have done the training, the race is about putting the hard work into action. Those early morning runs or weekend training sessions have led you to this moment. Look forward to the finish line and testing yourself out along the way – there are people out there who would give anything to run. Be inspired by yourself and those around you who are getting out there to tackle the course.

Breathe

Take a moment on the way to the race, or before the start of the race, to find that relaxed and centred place in your mind.

Be organised and prepared

Get to the race early and be prepared for potential issues like traffic, toilets lines, getting to the start line, public transport or parking if driving. You might want to bring an old t-shirt to wear if it is cold that you can throw it off before the race starts. Have a $10 or $20 note in your shorts pocket in case you need money for something unexpected like a drink. Trying to stay relaxed and not get nervous when you are running late for a race is almost impossible. So think ahead.

Once the gun goes, so do all of those nerves!

Use them to work for you – know that nerves are a pre-race thing and once the race starts, the atmosphere, amazing views of Brisbane from the Story Bridge and endorphins will keep you Running Happy and nerve-free.

Good luck!

Steve Dinneen is a Brooks Running sponsored athlete, elite middle and long distance runner and coach. He works professionally as an osteopath and has worked in the health and fitness industry for over 15 years.

This blog was contributed by our friends at Brooks Running.

Got any other suggestions on calming nerves before a big race? Let us know in the comments below. 

Yet to enter Bridge to Brisbane Day? It’s not too late – but hurry, last year’s event SOLD OUT! Get your runners on and enter NOW. 

Don’t forget to share your training snaps by using the hashtags #bridge2brisbane and #BestTimeBNE!

 

 

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