Running 101 with Steph Claire Smith: How to start running from scratch in the New Year
It's the new year and millions of Australians are looking to focus on their health in 2024, with many of them taking up running as a simple way to stay fit.
9Honey Coach sat down with Kic founder Steph Claire Smith to break down how to start running from scratch and not lose the motivation.
And yes, it turns out there is a way to make running "enjoyable" - at least according to her.
READ MORE: How to prevent stitches and other common pain points when running
Steph Claire Smith will be helping Aussies focus on fitness in 2024. Instagram
Setting realistic running goals
Smith's biggest piece of advice for Aussies taking up running in 2024 is to be realistic with your goals and take it one step at a time (no pun intended).
"When you learn to slow down and listen to your body, your runs will be a lot more enjoyable, and you'll be a lot more inclined to keep running towards your goal," Smith adds.
Find a beginner's program designed by experts online, like the KICRUN 0-5km program, and watch YouTube videos to get your form down first.
"Let's say your goal is to run 5km - that's amazing, go you!" she says.
"Even if it's been years since you've gone for a run, this goal is achievable, you just need to allow yourself enough time to gradually increase your stamina."
There are so many resources available online to help you find your pace without pushing you to the limit and ending up exhausted, injured and unmotivated.
Smith's top tip is to run tall but forward, almost as if you're catching yourself from falling. Supplied/Marten Ascenzo
Check your running form
It's always a good idea to check your running form before smashing out a 5km dash.
Smith's most important pointers are to run tall but forward, almost as if you're catching yourself from falling each step and focus on your breath.
While running, try to drop your shoulders and unclench your jaw, keep your pelvis neutral and don't lean at the back or waist as you tire.
Equipment for running
The great thing about running is that you don't have to spend a fortune on gear, all you really need is a good pair of shorts and a proper pair of runners.
"The one thing I'd recommend investing in is supportive runners, it's the one tool you need to start your running journey," Smith says.
"Recently I've been running in the New Balance Fresh Foam 1080v13, highly recommend getting these on your radar."
A supportive sports bra is also important and about eight in 10 Aussie women wear the wrong size bra, so make sure to get fitted first.
READ MORE: The fastest ways to lose weight, build muscle and get fit
Steph Claire Smith runs in her New Balance Fresh Foam X 1080v13. Supplied/Marten Ascenzo
Running mistakes to avoid
Smith made plenty of rookie mistakes when she first started running, like forgetting to warm up and cool down.
"Or thinking I can run 5km off the bat without any training, then feeling down on myself because I didn't hit the unrealistic goal I'd set for myself," she adds.
Another big blunder was wearing 'cool' sneakers instead of runners that actually support her foot properly, putting her at risk of injuries.
Staying motivated to run
What's the best way to stay motivated to run when you're just starting out?
"Know that if you need to slow down and take a walking break that doesn't mean you've failed. Sometimes we just need to stop, take a breather, and get back out there," Smith says.
"And you can't beat an epic playlist to power you through a run!"
What to eat before/after running
Aussies aiming for weight loss may cut calories when they start running but Smith warns against it, saying, "Carbs are going to be your BFF!"
Kic's dietitian Liv Morrison recommends eating a snack one to two hours before your run that's high in quick-acting carbohydrates and low in protein, fibre and fat.
Dates, dried fruits, crumpets, toast or rice cakes with honey, creamed rice, flavoured milk and muesli bars are a few easy picks.
READ MORE: Dietitian reveals the best supermarket snacks that are high in protein
Refuel with carbohydrates again an hour to 90 minutes after your run too, even if you don't have much of an appetite.
"You want to refuel with carbohydrates because your body is best at replacing glycogen stores within this time frame to help repair our muscles," Smith says.
"You can Opt for a snack like fruit toast with butter or a smoothie with banana and milk."
