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January 27, 2020

Running is a great way to get fit, feel better and attain your fitness goals. Starting a new running habit doesn’t have to be hard or even particularly strenuous, all it takes is a comfortable pair of shoes and a willingness to move a little or a lot - all of which can be done at your own pace. Our guide aims to make it easy to get started, get inspired and stay on track.

How to Train:

Step 1: Establishing Running Form

One of the first questions people ask is if it is important to run on their toes. While some people are natural heel-strikers others tend to lead with their toes but the good news: neither form is inherently better than the other. You are less likely to become injured if you simply maintain your natural stride, so don’t let other people influence your running style by telling you one way is better than another. The more you run, the more comfortable that stride will feel anyway and — even better — the more efficient your body will become.

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I'm amazed I've lost 7kg on the Shreddin8 program, I've never felt better! Joshua from the USA. 
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Step 2: The Run-Walk Method

The Run-Walk Method is a great way for new runners to get started and for experienced runners to improve their race times. Contrary to what you might think, the technique doesn’t mean walking when you’re tired; it means taking brief walk breaks when you’re not. You can pick whatever ratio of walking and running that works for you. This method is great for people of all levels too, not just those who are staying out.
As a starting point we suggest the following:



Taking these breaks makes training less grueling and reduces the risk of injury because it gives the muscles regular recovery time during a long run. We’re here to achieve more goals and make the goal achieving process even smoother so avoiding injury is a priority!

On the other hand though, some runners don’t like the walk-break method because they believe a race should be run from start to finish, without stopping. If that’s your goal, go for it! But otherwise, consider implementing the Run-Walk method for the ultimate pain-free optimal training.

Step 3: Choose a Training Plan

You can find any number of elaborate training plans online that involve all sorts of variables, types of training and different cycles but we believe in keeping it simple. Here is our basic formula for a great training plan.

  • Train three days a week
  • Run or run/walk 20 to 30 minutes, two days a week
  • Take a longer run or run/walk (40 minutes to an hour) on the weekend
  • Rest or cross-train on your off days
  • Run at a conversational pace
  • Consider taking regular walk-breaks

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