How to recover after a marathon?

Most marathon training programs take you up to race day and then leave you to fend for yourselves during one of the most vital training phases. Optimum recovery from the marathon is important because what you do can have long-term consequences for both your health and future performance. During a marathon you push your body beyond your limits causing massive muscle and connective tissue destruction. If left untreated the physiological effects can lead to injury, illness and even depression.

This can affect your normal life activities as well as your running ability. On the upside, improvements in fitness come from overloading your body and then recovering properly. There are not too many things you can do more challenging then a marathon. Because of this the marathon represents a great opportunity to improve your fitness. The key to achieving this improvement is recovery. What you do after the marathon will help you gain the fitness benefits from having completed such a hard long run.

How soon?

The main difficulty during recovery is knowing how soon you can run again. This is complicated by the varied amount of damage that is inflicted for different runners and different races and conditions. It takes less time to recover from a fast marathon where you finished strong then a slow marathon where you hit the wall and had to stagger into the finish. Hot weather conditions or hills will increase recovery time. What you do just after you finish can decrease your recovery time. Your recovery should be flexible and managed based on how you respond both physically and mentally.

How hard should I run?

An easy way to understand training theory is to examine it based on three major components of Intensity, Quantity and Frequency. Regardless of what phase you are in, or what theories you believe, all training is founded upon these three components. It is how the intensity, quantity and frequency vary during each phase that describes what you are doing to try to achieve progression, periodisation and success. During recovery training intensity and quantity will initially be very low and gradually increase as your body gets stronger. If you try to run hard or long too soon you can delay full recovery. Because you only improve while recovering from hard efforts you will also lose any benefits you could have gained from running the marathon if you start hard training too soon.

How often?

Frequency is the only thing that should be maintained during the recovery phase. Normal intense training and racing damages some muscle fibres. The scope of destruction after a marathon includes the macrostructure of the muscles and connective tissue. If you run at least every second day you will break the muscles down a little bit each time. This will allow the macrostructure of the muscle to be rebuilt in the right way. The cellular microstructure will not recover any quicker if you do no running in the first week or if you run every second day. But the advantage of easy running is that the muscles will have less scar tissue that can lead to injury further down the track.

How long till a long run?

An old theory for recovery used to recommend that you give yourself one day of recovery for every mile of the race. For a marathon of 26.2 miles this would be about four weeks of recovery before you try to train properly again or run another race. However it is dangerous to lump everyone and every experience into one simple calculation. How long it takes to recover depends on the difficulty of your race experience and what you have done to try to recover.

Rather than think of an arbitrary number to calculate how long it takes to recover you should listen to your body. Train easy and avoid building up mileage until you get that zip back in your stride. It can be easy to tell that you are not recovered because even easy runs are a struggle. You may be sore after running and can’t maintain any speed for very long. I usually recommend to wait one until I feel fully recovered and can push the pace along. I then feel it is safe to commence the build up of long runs back.

How to help recovery?

What you do after you finish a race can have a drastic effect on your recovery time. In fact recovery training starts before you even finish your marathon. The most important factor of this immediate recovery involves re-hydration and nutrition. While you might think that drinking in the last few kilometres is not necessary to improve your performance in that particular race, it will have an affect on your recovery. During a marathon you can sweat out nearly ten percent of your body weight. This is significant for your performance but also affects the amount of damage that occurs. Fluid helps to transport resources used to rebuild damaged muscle to where it is needed.

It is also important to remove heat from the location of the damage to release it from the skin. Muscles and the liver are completely depleted of glycogen at the end of a marathon. This source of energy is more effective at rebuilding muscles so you must replace glycogen as soon as possible after you finish. The best way to do this is by drinking a sports drink or soft drink within the first few minutes of finishing. This helps to re-hydrate at the same time as replacing some glycogen. In fact if you drink just water it will not stay in your system as well as if you drink something with some sugar and salt in it. Within the first ten minutes you should begin to eat some carbohydrate rich solid foods. Fruit is easy to get down and has high levels of fluid as well as important vitamins to help you recover. After the first half-hour you have missed your opportunity to replace water and glycogen optimally.

Massage is often available at the end of races. Because of the major cellular destruction that has occurred mechanical manipulation of this damaged tissue will just cause greater damage. You should avoid any massage until the initial inflammation has subsided. This can take a few days. After the inflammation has gone down then massage can be very beneficial to proper recovery.

How to race again?

You know you are recovered from a marathon when you are able to race well again. But what do you do if you want to run two marathons within a few weeks or months of each other? The key to frequent marathons is to train sensibly between them. Do not think that you have to get in some good quality training in between. It is more important that you recover properly from the first marathon and are rested for the second one. There is no better training for a marathon then running another marathon. A marathon race exactly simulates what will be required for running a marathon. As long as you recover properly you will gain the benefits from the first marathon and will be able to run even better at the next one.


No matter how well you have planned your recovery program things may not work out the way you wanted. You might be taking longer to get over the pain of the marathon or picked up a niggling injury from the race. This will force you to rethink what you should do. Blindly sticking to your plan will lead to poor recovery, overtraining and probable injury or illness. A responsive recovery program will have the capability of changing based on how you are coping with the recovery. It will have contingencies built in so you can change sessions around and increase your recovery time if needed. Intensity is not fixed at a certain level but responds to how you are feeling without any major failure of the program. By responding to how the recovery is going you can optimise the benefits you have gained from running a marathon and take your performances to another level in the future.


Article written by podiatrist, level 4 athletics coach and 2hr30 marathon runner, Steve Manning.

For more running injury and training articles, click here.

Love2Run – June17 e news


intraining’s Love 2 Run e-News – June 2017

The Gold Coast Marathon is almost here! There will be runners who are fitter than ever, others longing for a return to running after injury and some who are content to keep building fitness with other goals such as Brisbane Marathon Festival and Twilight Bay Run ahead. Whichever boat you sit in, we hope you are enjoying your running so far this season.

This month’s edition of Love 2 Run enews focuses pre-event nutrition, mid season running injuries as well as keeping up with the latest in trendy running gear.

We love running at intraining, whether you are keen to find out if your shoes are ready for replacement, have an injury that just won’t go away or you just want to have a chat about your running – we are here 7 days a week.

In this this issue:
Nike Zoom Fly: The fastest shoe in the world has arrived #breaking2
Sore heel? Need help?: Introducing the new runners’ wonder sock
Calf injuries and you: Pain in the calf holding you back?…here’s why.
Pre-event nutrition tips: Nail your nutrition before race day.
Brisbane Marathon Festival: Commit now before the Friday price rise
Twilight Bay Run: The event (singlets) that stopped the nation.

Did you know running facts – Part 5
Keep hydrated and fuel your performanceDehydration greater than 2% of your body weight may result in a decline in performance, which may have a negative effect on the intensity of your race and training sessions. The average person will sweat approximately 1.4L per hour of running. How much do you sweat?

What should you do to stay hydrated?
– Drink to thirst – when you are thirsty make sure you drink before and during the race
– Drink little and often – avoid consuming large volumes of fluid throughout the race
– Measuring body weight before and after a training session, will give you a guide to how much fluid you lose in sweat (for a given environmental and exercising condition).

Stay healthy, keep active and have a happy run!

#Breaking2 – We have the NEW Nike Zoom Fly available
Your PB is just a pair of shoes away!
First there was the sub four minute mile barrier, which seemed impossible. Today, there is the seeminly impossible sub two hour marathon mark. The solution… a new shoe developed by Nike with the claim of a 4% improvement in time.

We have recently received the latest #breaking2 inspired Nike Zoom Fly in store. The unique fit and feel of the shoe is unlike anything we have experienced. In our initial testing, it feels as though you float along the ground with less effort. It almost feels like the shoe is pushing you forward or like you are running with a tailwind. Whilst the shoe is lightweight, the cushioning is to the contrary. This shoe feels as comfortable as a training shoe with all the benefits of a racing shoe.

When you have done all the training and you are looking for that little extra edge, the new Nike Zoom Fly may be your ticket to that personal best time. Available in both male and female sizing at the intraining Running Centre.

Keen to give them a go? Ready to experience effortless running? Drop by the store and see if the new Nike Zoom Fly has what it takes to propel you towards your goal at your next event.

Remember, as with all shoe purchases at intraining Running Centre, our trained footwear specialists will analyse your running gait to ensure you put your best foot forward.

Nike Zoom Fly - #breaking2 inspired - Available at intraining Running Centre

Feetures – The new wonder sock is here
Sore heel holding you back? This sock can help
Ever had that frustrating feeling when you wake up in the morning and find out you have a sore heel? Plantar fasciitis (PF) is a condition caused by drastic or sudden increases in mileage, poor foot structure, and inappropriate running shoes, which can overload the plantar fascia, the connective tissue that runs from the heel to the base of the toes, resulting in heel pain. If you have every had PF, chances are you know it can be a real pain to overcome.

Enter the new Plantar Fascia compression sock from Feetures. This is the latest high-quality recovery focused foot garment to hit the shelves at intraining Running Centre. Whilst not the silver bullet in curing plantar fascia pain, they’re a great adjunct treatment for sufferers of Plantar Fasciopathy. Read more here how the new wonder sock can help provide relief and get you back out running quicker.

The Plantar Fascia Compression Socks from Feetures have recently been launched worldwide. We are excited that intraining Running Centre is one of the first few locations you can get your hands on a pair … well, your feet in a pair!

Feetures PF sock- available at intraining Running Centre

Calf injuries – Doug James (podiatrist, physiotherapist & runner)
Find out the how and why of your calf concerns
There are few things more frustrating than spending months training for a race, only for an injury to prevent you from being able to run it. Calf and lower leg injuries are responsible for a good number of these ‘DNS’ (Did Not Start) type injuries, but many of them are preventable.

Your calf muscles and lower legs are like barometers for how well you are handling your training load. Pain and muscle tightness are often signs of overuse and may signal an oncoming injury. The biggest cause of running injuries are errors in your training approach.

At this point of the season errors may be due to not allowing sufficient recovery time between hard sessions, and failing to heed warnings that you are pushing too hard.

Optimal performance comes from finding…read the full article here.

Calf Injury - Read article by Doug James (podiatrist, physiotherapist and runner)

‘From the Sole’ articles are written by our intraining Running Injury Clinic podiatry, physiotherapy, dietitian , massage therapy  and coaching team.

Make an appointment to see one of our clinicians who can assist with diagnosing and treating your running related injury.

Pre-event nutrition – Liz Lovering – (dietitian, cheft and runner)
Optimise your pre event nutrition to get the best result
Although there is no one ‘best’ food to have pre-event, type and timing is important.  Everyone is different in what they prefer to have before they race. But, in general, your pre-event meal or snack should be rich in carbohydrate, low in fibre, (important if you have issues with gut upset), easy to digest (higher fat foods digest at a slower rate) and most importantly familiar.

Runner nutrition - Nail your next racePre-event nutrition must be practiced in training. This is so you can find out what works best for you. You need to allow adequate time for digestion. It can take anything from 2-4 hours to digest a full meal so if your event starts early in the morning, rather than impact on sleep, have a carb rich snack before bed and in the morning a read the full article here in this months issue of ‘From the Sole‘.

If you are keen to nail your next big event, your nutrition strategy can play a big part in your result. Maximise your performance and make an appointment to see intraining dietitian and nutritionist, Liz Lovering.

(health fund rebates available with minimal out of pocket expense)

Brisbane Marathon Festival 2017
News just in – Early bird entry extended!
Good news for all of those participating at the Gold Coast Marathon this weekend. Enjoy your event this weekend and rest easy that you can still save on your Brisbane entry until Friday 7th July. We have just received word from Brisbane Marathon that early bird entry fees have been extended.


The new course for the 26th annual Brisbane Marathon Festival has been announced. Featuring a flatter and faster course in 2017, designed for to achieve your PB goals this running season. Check it out here.

Set your sights on completing the full or half marathon, 10km, 5km and let the kids loose in the NEW 1km Mini Marathon.

Click here

FREE Brisbane Marathon training group at intraining Milton store - 6pm Wednesdays

Twilight Bay Run – Saturday 23 September 2017
Ever run at night…with fireworks over head?
Make sure you get your entry in for one of the most exciting events of the year at Twilight Bay Run. The very special super early bird rate increases at midnight tonight.


If you have not experienced a run under the moon and stars, now is the time to get your entry in for the 6th annual Twilight Bay Run in Wynnum. Forget the early morning wakeup and get ready to stride it out under the stars on Saturday 23rd September. Featuring, half marathon, 10km run/walk, 5km run/walk and 1km kids event this is one for the whole family to enjoy.

Click here

Join in the fun at Twilight Bay Run - Saturday 23 September

Love2Run – April17 e news

Welcome to intraining’s Love 2 Run e news April 2017

Winter is just around the corner with one third of the year complete. Now is the best time of the year to get yourself motivated and get enjoy those cool morning sunrises and evening sunsets. Mother’s Day is just two weeks away which means it is time to start thinking of ways toCouch210km - Because we all started somewhere say ‘thanks mum’.

If you are keen to start running but don’t know where to begin, the NEW 13 week Couch210km program starts on Monday 1 May. We all started somewhere, so your fitness is no barrier.

This month’s edition of Love 2 Run enews focuses brightening up your mornings, pampering mum as well as a great article on how to make pain your friend.

Whether you need advice on footwear to kickstart that motivation, looking for tips on how to improve your running or need help with a running injury, we are here 7 days a week to satisfy all your running needs.

In this this issue:
Running specific light: Lightweight, portable and bright magnetic light
Thanks mum: Rejuvinate your mum’s skin with Premax
Don’t be boring: Brighten up your wardrobe with new Predator socks
Is pain is your friend?: Make pain your friend and improve your fitness
Improve your running technique: Missed out on the April workshop?
Brisbane Marathon Festival: Entry fees increase 30 April at 11.59pm

Did you know running facts – Part 3
Joyciline Jepkosgei - WR: 1:04:52In a world where constant innovation breeds some of the fastest athletes in the world, it is inevitable that new milestones will be reached in the world of elite running.

On Saturday 1 April, Joyciline Jepkosgei of Kenya achieved an astonishing women’s half marathon world record time of 1.04.52 in the Prague Half Marathon. Not only was this a world record, but the Kenyan broke three other world records along the way, including 10km, 15km and 20km times.

To put this in perspective, her winning time was faster than the Gold Coast Half Marathon men’s winning time in 2014. Girl power!

Stay healthy, keep active and have a happy run!

Looking for a light to brighten the night?
Lightweight, bright and cheap. Sound too good to be true?
Running in poor lit conditions is a recipe for disaster with an injury waiting to happen. So why risk it? The latest product to hit the shelves at intraining Running Centre is a simple but effective magnetic clip on running light that is designed with the runner in mind.

All too often we have found that lights for runners are either; A: Bulky but bright; or B: Lightweight but as bright as a candle. The NEW lightweight and extremely powerful magnetic clip on light is a breeze to work with and does not weigh you down, making it perfect for running.

– Bright light projects 200 lumens for a fantastic visibility range
– Simple magnetic clip attaches to clothing quickly and easily.
– Lightweight design with rechargeable USB.
– Flash and constant available in four settings to suit the conditions

NEW magnetic clip on light - Available at intraining Running Centre

At intraining Running Centre, we have a range of lighting accessories to suit your running needs as the days grow shorter. From clip on lights to headlamps, we have everything you need to stay safe out there.

Mother’s Day gift idea
Give you mum silky smooth skin this Mother’s Day
Rejuvinate your mum this Mother's Day at intraining Running CentreIt is time to rejuvinate your mum’s skin with Premax’s range of massage creams. Say thanks to mum and give her skin a refreshing cream that will leave your mum’s skin feeling moisturised, rejuvinated and clean.

We absolutely love the Premax Arnica blend. Featuring high quality ingredients, including beeswax, aloe vera, vitamin E, olive oil, shea butter, cocoa butter, ginger and arnica montana.

The benefits of arnica, ginger, and olive oil are well known, and the shea and cocoa butters give the cream a smooth and creamy texture. Aloe vera and vitamin E helps the skin maintain its condition for that smooth and supply feel. Premax Arnica is long lasting, wipes off easily and won’t leave residue.

Drop by the intraining Running Centre for your Mother’s Day gifts and say thanks mum.

Colourful, cushioned and creative socks from Lightfeet
Spice up your running wardrobe with the new Predator socks
New Predator range of performance running socksBring some colour back to your running wardrobe with the latest addition to the Lightfeet lineup with the new Predator range of socks.

The new Predator sock improves on the already popular Evolution sock featuring maximum comfort and protection. Coolmax® and X-Static® yarns provide enhanced performance by keeping your feet cool, dry and fresh. Anatomically shaped, the socks are contoured for left and right specific fit – to improve support and protect high impact areas on the foot.

• COOLMAX® – Moisture management and temperature control
• X-STATIC® – Anti-odour and Anti-Fungal protection
• Ultra-lightweight – Engineered for maximum performance
• Mesh upper to enhance airflow and breathability
• Anatomical design for left and right fit
• Designed by Australian Sports Podiatrists
• Made in Australia

At intraining Running Centre, we have one of the largest ranges available of high performance running socks available. Whether you prefer extra cushioning, barely there or even toe socks we have a solution for you. Ask our friendly staff which will suit your running needs.

Pain is your friend – Steve Manning (podiatrist & running coach)
Struggle to push through difficult sessions?
You should not be trying to ignore pain but instead should be embracing it. Pain tells you when you are pushing enough and when you are pushing too hard. Pain is the leveler. It is your companion on a run and after a hard effort. Pain keeps you on track to achieve your goals and lets you know when they are unrealistic. Pain is not your enemy but is your friend.

When people first start running every step is an effort that requires focus to keep running with the pain. After a few weeks of regular running, suddenly they find it no longer hurts to run and the absence of pain lets them know their running has moved to a new level. It gives them the confidence that better times are ahead.

When you are running hard in a speed session or race, the level of pain you are experiencing… click here to view the full article in April’s From the Sole enews.

Pain is your friend - Read article by Steve Manning (podiatrist, coach and runner)

‘From the Sole’ articles are written by our intraining Running Injury Clinic podiatry, physiotherapy, dietitian , massage therapy  and coaching team.

Make an appointment to see one of our clinicians who can assist with diagnosing and treating your running related injury.

Running Form Workshop – 8 October and 3 December 2017
Want to improve your running technique?
Ever wondered why or how some people can run so fast? Just think they are freaks? The big secret to running faster starts with your running technique. Sound running technique is the foundation of continous improvement in your personal best times.

If you missed out on a place in the sell out Running Form Workshop for April, now is your time to get organised for October and December. The Running Form Workshop is a hands 60min on running specific workshop designed to help improve your running technique and efficiency.

Register now for Running Form Workshop
October or December 2017

Each workshop is conducted by podiatry and physiotherapy clinicians as well as experienced running coaches who are experts in running form and biomechanics. Through technique modification and drills, your PB and injury free running is just around the corner.

Running Form Workshop - 30 April 3017

Brisbane Marathon Festival 2017
Online entry fees increase 11.59pm on Sunday 30 April
Brisbane is a city known for it’s user friendly ‘fitness infrastructure’ with pedestrian bridges and cycleways that encourage an active lifestyle. The beautiful Brisbane course was voted as one of the most picturesque and spectator friendly courses in Australia.

A flatter, faster and more scenic course is coming in 2017. Set your sights on completing the full or half marathon, 10km, 5km and let the kids loose in the NEW 1km Mini Marathon.

Online entry fees increase on Sunday 30 April at 11.59pm AEST. Be sure to get your entry in before the price rise.

Click here

Brisbane Marathon Festival - A scenic course with exciting new changes

Love 2 Run April news

intraining’s monthly Love 2 Run e-News – April 2016
Alas, early morning sunrise is taking a lot longer to light up our morning runs than the Summer past and our evening sessions appear to fade into darkness quicker each day. Fear not, with the darkness comes a light at the end of the tunnel and in Queensland – that is cooler weather! So get out your reflective run gear, flashing lights and strap on your shoes because another exciting running season is ahead. See you out there.

In this this issue:
Light up your run: It is dark and you need to be seen out there
Run on clouds: Cushioned & lightweight? Yep, HOKA Clifton 2 is here
Plan your meals: Busy with life? Need a healthy hearty recovery meal?
Brisbane Marathon Festival: Entry fees increase 30 April 2016.
Twilight Bay Run: Get your entry in for Saturday 24th September.
New to running or need help?: Take a step forward with Couch 2 10km.

Free healthy lifestyle seminar - conducted by dietitian, chef and running coach, Liz Lovering

Did you know running facts – Part 24
George Derek IbbotsonIf you asked most runners in the know who was the first person to run 4mins for a mile, the answer would undoubtedly be Roger Bannister. The answer is actually Derek Ibbotson. You are probably shaking your head, however, the devil is in the detail. Roger Bannister was certainly the first person to break 4mins for a mile, but Derek Ibbotson was the first to run exactly 4mins for the mile.

Thankfully for his sanity, Derek did actually end up going under 4mins for the mile and setting a new world record in 1957 – which you can see here.

Stay healthy, keep active and have a happy run!

Why you need to light up your next run?
Make sure you are safe out running in the dark!
As the evenings draws shorter and we are forced to run more in darkness, it is a timely reminder to make sure you are safe when out pounding the pavements.

Whilst our eyes will adapt to the light, oncoming cyclists, cars and other pedestrians can suddenly appear from out of nowhere destined to ruin an enjoyable run. As a road/path user, it is your responsibility to make sure you have sufficient reflective gear and lights in place to maximise your safety. We have put together a few products and recommendations that are worth a look this running season.

Click here to read more about our top products to help light up your night.

Get your reflective clothing, lights and other running gear at intraining

Cushioned and lightweight…yep we can help…
Running on clouds with the NEW Hoka Clifton 2
Hoka have quickly become a household name and growing in popularity every day. The combination of ultra lightweight running feel and the ultra plush and cushioned sole is something we have not yet seen from other brands. Usually, you get one or the other – not both.

The original Hoka Clifton was a popular shoe and had heads turning. The unmistakably ‘Hoka’ sole profile is one you couldn’t miss. For those unaware of the Clifton, the shoe has a 5mm heel to toe drop and features a mild ‘rocker’ type sole to assist in toe off, essentially making it feel easier to run.

The NEW Clifton 2 retains all these great features as well as ‘triathlon style’ heel tab for quick pull ons, cushioned tongue and even though we thought it couldn’t get any better – more cushioning. The Hoka Clifton 2 is also slightly narrower than the original with a more streamlined fit that really feels like it is holding your foot nicely in place.

If you find your joints are aching post run, want to try something new or are just interested to see how they compare to your current shoes, make sure you visit intraining Running Centre.

We have a wide range of Hoka footwear available in store to suit different foot types. Our trained staff are able to assist selecting the right fit for your foot. Make sure you bring your current shoes in for an assessment and we will help find your foot’s ‘happy place’.

Wide range of Hoka shoes available at intraining Running Centre

Plan your meals – by Liz Lovering (dietitian and chef)
Help your body recover properly by planning ahead…
If you train in the evening, by the time you get home you may not feel like preparing or eating a regular evening meal. Hearty soups are just perfect in the cooler months as they are not too heavy on the stomach if you get home late. A warm soup can also provide you with the nutrition your body needs after a tough training session.

If you are busy with work, home life and training a little bit of meal planning can make the difference between going home and not really bothering with recovery nutrition or going home to a prepared meal that is good for recovery and tastes great.

Click here to view our hearty and healthy Butter Bean, Chicken and Kale soup that will help you recover and get ready for your next session.

Click here to read the full From the Sole Clinic eNewsletter for this month

‘From the Sole’ articles are written by our intraining Running Injury Clinic podiatry, physiotherapy, dietitian , massage therapy  and coaching team.

Make an appointment to see one of our clinicians who can assist with diagnosing and treating your running related injury.

Brisbane Marathon Festival – 25th anniversary
Entry fees increase midnight Saturday 30 April
Excitement is building quickly with thousands eager to be a part of the special celebration in 2016. Brisbane Marathon Festival will be held on Sunday 7 August as Queensland’s capital city marathon event.


The Brisbane Marathon is Queensland’s second oldest official marathon event. Make 2016 your year to complete the marathon in Brisbane on one of the most picturesque courses in Australia.Join the event on Facebook and keep up to date with the latest news

The predominantly flat course in Brisbane and early starting times are ideal for breaking personal best times.

Current Entry fees (valid until midnight 30 April):

42.195km Marathon: $100.00 (+$20 after 30 April)
21.0975km Half Marathon: $80.00 (+$10 after 30 April)
10km Run/Walk: $65.00 (+$10 after 30 April)
5km Run/Walk: $45.00 (+$5 after 30 April)
2.2km Kids Mini Mara: $20.00 (+$5 after 30 April)

Brisbane Marathon Festival - 25th anniversary - Entries now open

Let us help you join the wonderful world of running…
*NEW* Couch 2 10km program starts – 9 May
Running is a fantastic sport that anyone can do. We all need to start somewhere, so why not join like minded friends on a journey to becoming a runner and completing 10km running in a matter of 13 weeks.

Who is it for? Beginner runners and those new to running.
When does it start? 9 May 2016.
Do I need to pay a joining fee? No, it is not compulsory to join the club.
How much does it cost? $5 (for members) and $8 (for non members).

If you are interested and want to find out more information about how you can get involved with the upcoming Couch 2 10km program which starts on 9 May. Click here.

Take a step towards running today with Couch 2 10km