10 Tips – Running From Scratch



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Post by Rachel Grunwell: Good magazine’s wellness columnist & smoothie chick. Mindful Runner. Yoga Teacher. Director of lifestyle website InspiredHealth (inspiring Kiwis to be healthy & happy). Follow Rachel via InspiredHealth’s Facebook page & Instagram.

PICTURES CREDIT: by Alice van Schaik from Lululemon #thisisyoga

If I can run, you can too. I’m here to help you.

Here are some tips below which I hope will inspire you to learn to run too. I’m next doing the John West 12km Traverse at the Auckland Marathon event on Oct 29. If you start your run journey now, you can run alongside me at this event. I promise that finish-line feeling, sweat (and likely tears) will be worth it!

I’m an experienced runner now (18 marathons at last count and I’ve lost count of the half-marathons and fun runs!) But I’ll never forget what it was like as a beginner runner. My face always resembled a fire engine and each step was a struggle. But I decided to dig deep and keep running and now I do it with ease and flow. It’s now like “moving meditation” for me.

If I can do this, you can. Here’s how…

10 Run Tips: 

  1. * Start off with a walk/run routine for about 20-minutes 2-3 times weekly around your neighbourhood. Walk a few powerpoles and then run a few and repeat over and over. Slowly after a few weeks you will run more than you walk. After several weeks, you may run that whole circuit. Then just slowly build up the distance and time. Follow me on Instagram and I’ll help you along the way. Click HERE.
  2. * Don’t run too fast too soon; It’s a fast track to injury. The secret is to build up a run base slowly. Then over time you get stronger – and faster.
  3. * Don’t compare your running to anyone else. This is about your journey. Besides, comparison is the thief of joy.
  4. * Focus on how you FEEL after a run. It’s not about how you look, but rather how you feel. Running can help to clear the head, help with your health journey and get your body moving well.
  5. * Don’t flap your arms about when you run – unless you want to look like a goose :) Keep your arms relaxed and close by your sides. Let the natural swing of the arms power each stride.
  6. * Don’t wear fitness gear that’s pink from head-to-toe. You’ll resemble moving candy floss.
  7.  * Stretch a little before and after running. It will help you avoid looking like a “lego man” later (i.e. tight & sore).
  8. * Enter an event to have a goal to work towards and motivate you into action. I’m running the Auckland Marathon’s John West 12km Traverse next on October 29. Start your run journey now and then join me! You get to run over the Auckland Harbour Bridge and nab a cool medal. Come on, you can do this!
  9.  *  Talk a friend into joining you on this journey. You’ll motivate each other into action.
  10. * Be a mindful runner. Soak up the fresh air, the beautiful sights and savour the moment. Embrace the heart-lifting freedom of movement.Alice van schaik 2 quad stretch
  • Stretching for runners. “It’s a must. It helps you to move well and run well – and look less like a lego man (i.e. tight and sore) the day after a run”. – Rachel Grunwell


Alice van schaik joy pic

Joy: Running helps to access that joyful state-of-mind. “It takes me to a place of flow where I’m attuned to the moment” – Rachel Grunwell

Read Rachel’s  yoga-for-runners tips next. Click HERE.



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