Some Running Tips

Running is a big part of my life (in case you didn’t already know, LOL). It’s one of my favourite ways to tap out from the world and de-stress after a crazy day.

Running improves lung capacity (big yes!) and strengthens your heart, plus helps tone your legs and glutes (yes, please!). And if you remember to engage your core while you run, you’re going to improve your rig, too.

If you want to fall in love with running like me, or simply up your game, here are my top eight tips:

1. Invest in a good pair of runners

Wearing the wrong shoe can not only hurt your feet, but can also injure your hip, knee and back. I recommend going to a specialist sports store. They have trained staff that know how to fit your feet correctly and can recommend styles based on your goals.

2. Download a good playlist

Music is a runner’s best friend. An awesome playlist will get you fired up and will improve your mood and the quality of the run. My running picks? Beyoncé, Bieber and Flume.

3. Mix up the surface

Don’t limit yourself to just the footpath, mix up your terrain. The pavement is great for sprinting, the beach (running on sand) trains your muscles as it forces you to lift your feet higher, the park (or running on grass) is wonderful for cushioning, and the treadmill means you can train all year regardless of the weather. Mixing it up ensures you never get bored, too.

4. Introduce cross training

If you really want to up your running game, don’t just run. Other forms of exercise can improve strength, endurance and cardiovascular health.

5. Stretch!

Running is very physical and can be quite taxing on our bodies. To ensure you don’t get injured, it’s essential you stretch and cool down properly after every run. You’ll thank me later!

6. Add distance gradually

Don’t try and run 5km one week and 10km the next – build up your distance and speed gradually. My training technique is to add 500m each week. Start at your own level (even if it’s one kilometre) and have patience with yourself and your body.

7. Slow down

When you first start running, don’t try and sprint. Keep your pace slow so the effort is easier. It may be tempting to run fast or to keep up with others, but you’ll exhaust and may injure yourself. Remember, it’s about duration not speed.

8. Have a rest day

Yep, I’m encouraging you to have a day off – your body will need it so don’t feel bad. Treat your body to 24 hours of rest and recovery. I, personally, run two to three times a week, one will normally be a longer run (around 10-15k), the other one or two will either be sprint work (see my other posts about these workouts) or just a shorter run (5-6k).

My Running Program

My Running Program

A lot of you have been asking about my running program and what types of running sessions I regularly do.

So I’ve put together this blog for you to answer these questions!

My training involves a combination of both running + strength work; including functional body weight exercises, interval-style running, plyos, HIIT, heavier weights in the gym & middle distance running.

1. Easy Hard Running Session

  • 90sec hard run –  90sec easy run    x2
  • 60sec hard run –  60sec easy run    x3
  • 45sec hard run –  45sec easy run    x4
  • 30sec hard run –  30sec easy run    x5

Record distance achieved 

2. Split Running Session

  • 2.4 km run
  • 1.2 km run
  • 600 m run
  • 300 m run
  • 150 m run

1:1 Recovery* for all runs. Record all split times.

*1:1 means your rest (stop) for the same amount time that it took you to run each split.

3. Stairs Running Session

I do this session on a set of stairs that is ~50-100+ stairs.
  • 2 sets walk / slow jog
  • 3 sets; 1 step at a time – for time*
  • 30sec rest
  • 3 sets; every second step – for time
  • 1min rest
  • 5 sets; 1 step at a time – for time
  • 1min rest
  • 5 sets; every second step – for time
  • 1min rest
  • 2 sets walking lunges
  • 2 sets walk / slow jog

*For Time means as fast as you can.

I run because I love it! But it’s also great for my overall cardiovascular fitness. Plus I love being outdoors in the fresh air and sunshine to train to.

Workout #15

Workout #15

This is an ab workout and it is quite challenging (trust me, it is more difficult than it looks!). It works every muscle in your core, and is a great workout to add to the end of cardio or just to do on its own.


How To Complete The Workout

Complete 6 reps of each, without any rest. After you have completed 1 round, you can rest for 60 seconds if you need to. Complete a total of 2-3 rounds.

1. Straight leg toe taps (complete 6 reps each side)
2. Half tuck and pike (using gliding discs – I will put the link to the discs I use at the bottom of this post)
3. Crunch pulses
4. Pyramid plank
5. One sided v up
6. One sided rope climbs (using gliding discs)

Workout #12

Workout #12

HIIT is fantastic for losing weight and toning up.

This is a full body HIIT workout that won’t cause you to bulk up, and will still burn lots of calories (both during AND after).

Complete each exercise for 40 seconds, and then rest for 20 seconds. Once you have completed 1 round, you can either rest for 1 minute, or go straight into round 2. Aim to complete 3 rounds in total. If it is too difficult, you can just do 2 rounds and then work your way up to 3 rounds.

  • Bench hops
  • Advanced toe touches
  • High knee runs
  • Bicycle crunches
  • Straight punches
  • Mountain climbers
  • Burpee roll ups
The Female Athlete Triad: Part 2 – Prevention & Treatment

The Female Athlete Triad: Part 2 – Prevention & Treatment

In one of my last blogs, I wrote about The Female Athlete Triad; a common, yet serious medical condition that can affect female athletes & fitness lovers.

To recap, The Female Athlete Triad is a combination of three medical conditions that are all linked to each other:

  1. Low energy availability & disordered eating
  2. Menstrual problems
  3. Weak bones & stress fractures

Now its time for Part 2 of The Female Athlete Triad – prevention and treatment strategies. There are many nutrition-related options to help prevent and manage this condition, and enable females enjoy fitness & sport in a healthy and happy way.


One of the keys to preventing The Female Athlete Triad is awareness and education. Educating females, athletes, parents and coaches about what The Triad is, signs and symptoms (click here) and steps to prevent it are essential.


To help prevent the Triad, it is important that female athletes are educated on nutritional requirements for their age, particularly energy (especially from carbohydrates), calcium and vitamin D. Good nutrition and adequate energy intake will ensure a healthy weight and foster good bone formation.

As a Female involved in sport & fitness:

  • Focus on healthy, nutritious eating for optimal performance
  • Avoid restrictive eating practices or cutting out specific foods/food groups
  • Don’t avoid carbohydrates-rich foods – carbohydrates are essential for optimal fitness training as they are your body’s primary fuel source. Choose healthy carbohydrate options like sweet potato, oats, brown rice, yoghurt & fruit.
  • Eat regular meals and snacks to fuel you for training – don’t skip meals or snacks, especially pre & post workout snacks
  • Monitor your menstrual cycle by using a diary or calendar
  • Consult your doctor if you have irregular/missed periods or recurrent injuries and stress fractures
  • Seek the help of a Dietitian to design a healthy diet specific to your sport and to your body’s energy needs
  • Talk with someone if you are concerned about your body image or weight
  • Seek emotional support from parents, coaches, friends and teammates

As a Coach:

  • Encourage your female athletes to eat a healthy, balanced diet
  • Remind your female athletes that healthy eating is an important part of successful training and competition
  • Focus on health and a positive body image, not body weight
  • Educate your athletes about the Triad and warning signs and symptoms
  • Avoid out-of-competition weigh-ins
  • Include weight based training to strengthen bones
  • Link your athletes with other health professionals including Dietitians and counselors
  • Look for warning signs and symptoms of the Triad and help your athletes seek medical advice


As a Parent:

  • Provide your children with healthy meals and snacks
  • Talk with your children about The Female Athlete Triad and healthy body development
  • Look for warning signs and symptoms of the Triad and seek medical help if you are concerned
  • Focus on health and a positive body image, not body weight


Management & Treatment

Managing and treating the Female Athlete Triad requires a team approach – the female athlete, parents, coach, Dietitian, G.P. and other health professionals.

The first aim of treatment for any Triad component is to increase energy availability. This may involve increasing energy intake from foods or reducing energy expenditure from exercise. Nutrition counselling from a Dietitian is essential to have energy needs assessed. Increasing energy availability should restore menstrual cycles and optimise bone mineral density. Ensuring adequate amounts of bone building nutrients including calcium, vitamin D & K, protein and other essential nutrients will aid bone recovery. Amounts can be determined by a Dietitian and dietary supplements may be necessary.

What If I Think Someone I Know Has It?

It is easy to ignore female athlete triad and hope it goes away. But successful treatment requires help from a doctor and other health professionals. If a friend, sister or teammate has signs and symptoms of female athlete triad, discuss your concerns with her and encourage her to seek treatment. If she refuses, you may need to mention your concern to a parent or coach.

Tips for Female Athletes

  • Keep track of your periods – keep a record on a calendar or in your phone of when your have your periods. That way, if you start missing periods, you’ll know right away and you’ll have accurate information to give to your doctor.
  • Visit a dietitian – they will help you get your dietary game plan into gear and find out if you’re getting enough key nutrients such as iron, calcium, and protein. And if you need supplements, a Dietitian can recommend the best choices.
  • Don’t skip meals or snacks – if you’re constantly on the go, it can be easy to skip meals and snacks. But eating now will improve performance later, so stock up with healthy snacks like fruit, muesli bars, fruit muffins, yoghurt tubs to ensure you have something tasty and easy to eat on the go.
  • Talk to someone – if you are concerned about your health or you have some of the signs and symptoms of the Female Athlete Triad, it is important to talk to someone about it. Talk to relative, friend, coach, and seek medical help. Talking to a doctor or dietitian will be confidential.

Remember: It’s your body and your life; you can stop unhealthy consequences of the Triad if you seek help and live healthy and compete at your best!

Workout #10

Workout #10

I did 30 mins of yoga. I just do Yoga With Sjana’s App.


Circuit 1

  • Donkey kicks x 45 secs each leg
  • Punches x 45 secs
  • Ab tucks with sliders x 45 secs

Complete 3 rounds, minimal rest.

Circuit 2

  • Lying leg lifts x 45 secs each leg
  • Pushups x 45 secs
  • Horizontal woodchop x 45 secs each side

Complete 3 rounds, minimal rest.

I used 2 pound ankle weights for these exercises (optional), and I also used sliders.