Guide to training for a fun run or half marathon

Running with a buddy or joining a run club is a great way to stay motivated. Image: Getty

Why take up running?

Research shows about one in five Australians try running or jogging at some stage in their life. Running strengthens muscles, improves cardiovascular fitness, and helps build your bones because it’s a weight-bearing exercise.

Compared to other types of exercise, running can be relatively inexpensive – once you’ve invested in a good pair of running shoes – and you can run at any time that suits you.

“Sometimes people join City Club’s Run Club because they want to achieve a goal within a particular time frame,” Quayle says. “They may have signed up for an event to support a charity. This is often the case with the Mother’s Day Classic – people are often supporting friends or family, or they themselves have been affected by breast cancer.”

The RACV Solar Great Ocean Road Running Festival offers runners fabulous views. Image: Getty

How does the couch-to-5km program work?

Quayle says going from “couch to 5km” in eight weeks is possible with proper training. As for a half marathon, that takes about 15 to 16 weeks, assuming your training isn’t interrupted by injury, illness, or lack of time.

“If you're doing a proper, structured session, you can get to 5km or even 23km,” Quayle says. “But you will need to do three to four sessions a week of running. And that’s not just going for a run. There are interval sessions, speed sessions and tempo sessions, which all help you go the distance.”

If you follow a couch-to-5km program, like the one Renee uses for City Club's Run Club, your first session will be eight rounds of sixty seconds of running and 90 seconds of walking. You will repeat that regimen for another two sessions. As the weeks progress, the walking intervals get shorter and running intervals get longer.

Renee Quayle demonstrates a calf stretch at the RACV City Club Fitness Centre. Image: Blanche Clark

How does a running group or run club help?

Having a run buddy or finding a group of people who enjoy running together can help you stay motivated, while a run club like City Club’s Run Club offers more structure, and caters for people of varying running abilities. 

“It is a coached session following a structured program based on the goals of each individual,” Quayle says. “The sessions, which are adapted for different levels of fitness and ability, include run-specific exercises and guidance on proper techniques to prevent injury.”

Parkrun, a community 5km run that takes place every Saturday morning at more than 2000 locations in 22 countries, is another great way to keep running.

“No matter where you are on your running journey, you will find a community of like-minded people who just want to run and run well,” Quayle says.

Treadmills increase your fitness but the best way to prepare for a fun run is to train outdoors. Image: Getty

What’s the best terrain to train on?

If you're training for a fun run, the best way to prepare is to train on the same terrain as the event will be held on. It might be cross country or on a road with lots of hills.

“Treadmills are great for increasing your fitness level, but they will not simulate other surfaces,” Quayle says. “If you’re going to be doing a trail run, you need to be out on the trails, because there are going to be tree roots, muddy areas, slippery bits, as well as dangling trees and leaves, to deal with.”

Running outside is also more engaging, and with the right shoes and training you can minimise the impact on joints, such as your knees, ankles, and hips.

What factors contribute to people giving up running?

Setbacks happen during training, and some of the most common reasons are lack of time, injury, and illness.

“You may be affected by public holidays, school holidays or family life,” Quayle says. “You may get sick or suffer an injury – and that injury may not even be related to running. The important thing is being able to get back on track, and that’s where a running coach or fitness professional can support you.”

It's easier to run and exercise when you eat well and avoid processed foods. Image: Getty