Zero to 30 Minutes with Health&Hustle

Learning to run continuously for 30 minutes is a big challenge when first starting out. Whatever your starting point, it’s possible to build up to running without a break for 30 minutes with our Zero to 30 minutes programme.

Our run/walk program will get you from running one minute at a time to running without a break for 30 minutes by the end of our nine week programme.  In each week you will complete three sessions for each week, building stamina throughout the duration of the programme.  This training plan will help you ease into the sport of running and there is no stopping you with going on to achieve greater distances and take part in events.  

Before you get started, get familiar with these tips:  Look up and ahead when running to take in the views and be comfortable with your surroundings to prevent any falls.  It will also help with your breathing.  Focus on taking short steps and don’t over stride.  Try to keep your stride low to the ground and focus on a quick stride turnover. Try to avoid bouncing and bringing your knees up high. You’ll waste a lot of energy, pound your joints, and fatigue your muscles if you have too much up-and-down movement.  Keep your feet close to ground and don’t drag them. You should be taking short, light steps.

Rotate your arms from the shoulders back and forth from your shoulder joint and not your elbow joint. Imagine your arms as pendulums, swinging back and forth at your shoulders.  Try to keep your hands at waist level. Your arms should be at a 90 degree angle.  Some beginners have a tendency to hold their hands way up by their chest, especially as they get tired.  You may actually get even more tired by holding your arms that way and start to feel tightness and tension in your shoulders and neck. You’ll also lose the momentum and power that you get from rotating your arms at your shoulders.  Try to keep your arms and hands as relaxed as possible. You can gently cup your hands but don’t clench your fists, because that tightness will move up your arms, shoulders, and neck in time.

Running tall is a great method keeping your posture straight and erect. Keep your head up, back straight and shoulders level. Don’t lean forward or back at your waist, which some runners do as they get fatigued.  Keep checking your posture as you’re running. Your shoulders should be relaxed and square to the front and not hunched over.  When you’re tired at the end of your run, it’s common to slump over a little, which can lead to neck, shoulder, and lower-back pain. When you feel yourself slouching over, adjust your posture which will open up your lungs so it will be easier to breathe.

Most of all enjoy the activity and the sense of achievement.