Was your New Year’s Resolution to run more? Are U training for a half marathon, full marathon or simply want to get a faster 5k?

We sat down with professional sprinter and KXU Coach, Andre Williams, to get some top tips to help U on your running journey.



๐Ÿ‘Ÿ Footwear

When embarking on a running journey it begins with footwear. Understand the basic differences between trainers, running trainers and the support they provide you.



One of the most common mistakes made is starting with long distance on concrete. Muscles recover faster than ligaments and tendons. The amount of impact you receive can be a shock to your body leaving knees, ankles and hips to be feeling tender for a few days after your first run. Ideally start on a treadmill or athletics track if you can. If not able to, running for up to 20 minutes on concrete, no more than twice a week to start with should be fine.


๐Ÿ’ช Strength Training

Strengthening the muscles around your ankles and hips will not only increase your stability running but will also make those areas more resilient to injuries. To run faster you must apply more force to the ground. Running can be anything from 4 to 6 times your body weight on your muscles and joints in each step. Even more reason to support your joints with some strength training.


๐Ÿƒ๐Ÿปโ€โ™€๏ธ Running Rhythm

Running is all about establishing a repetitive rhythm that is sustainable for your heart rate to plateau and for your lungs to have the ability to provide you with enough oxygen without the rate of the demand increasing. Your heart rate, breaths and limb cadence must all be in sync. If your cadence increases your muscles will demand more oxygen forcing your heart rate and breaths per minute to increase.


๐Ÿ’†๐Ÿผโ€โ™‚๏ธ Taking recovery days

Try your best not to run on consecutive days if possible. Having a day or 2 break will be great for your joints long term. Running is something you can do for life if you look after your body so recovery is a must.



Train with Andre in HIIT & RUN:


Monday @ 06:30am & 10:30am

Sunday @ 10:30am & 11:30am