Answers to questions new runners actually ask

Can I bring friend?

Yes absolutely. The sessions are free for everyone.Attend 1,000 sessions and bring the whole family and the sessions are still free and

Do I need to let you know I'm coming?

If it's your first time, yes. You can book onto a session using the forms below. If you're a regular, it's less important.

How long is each session?

Around 45 minutes. There's no obligation to stay the whole time. Lots of new runners who feel a bit shy come along and watch for a few

I've tried Couch to 5K before and quit. Why would this be different?

I don't know what happened when you tried before. But I do know that engaging, fun group sessions have been a key player in many new

Can I try just one fortnight before committing to more?

Yes. The fortnightly structure is intentional - your first two weeks is a natural starting point with no pressure to continue. If it's

I've tried running before and hated it - is this different?

Probably, yes. Most people who've had a bad experience were doing too much too soon and probably too fast without the right foundation.

Is coaching in-person only?

Yes. I don't do online coaching. Face-to-face makes a real difference - I can see how you actually move and respond in the moment.

What do I get for $150 a fortnight?

Everything - in-person sessions, a bespoke two-week training plan, ongoing messaging during daylight hours, form analysis, nutrition

What happens in the first session?

We meet in person and I get a clear picture of where you're starting from - how you move, what's getting in your way, and what you

Why am I more sore the day after a run than straight after?

That's delayed-onset muscle soreness — DOMS — and it's completely normal, especially when you're new or you've upped

Why do I get so out of breath the moment I start running?

Almost certainly because you're running too fast. It's the single most common beginner mistake, and it's not a fitness

Why do my shins hurt when I run?

Usually because you've done a bit too much, too soon — more distance, more days, or harder surfaces than your shins are ready for. The

What should I eat before a run?

For a short, easy run — honestly, often nothing. If you're heading out within an hour of waking or after a normal meal a few hours ago,

Do I need carbon plated shoes?

Most of the time, the answer is no. If you're a new runner, you definitely do not need carbon plated shoes.Carbon plated shoes are not

Do I need special running shoes to start?

Not to start — but they're the one bit of gear genuinely worth getting reasonably right.You can do your first few runs in whatever

What shoes are best for new runners?

There is no exact answer to this. Generally though, seeing an expert in person, having a gait analysis done, and investing in a decent pair

Can running help me get healthier?

Yes — and the benefits go well beyond what you can see.Running improves your heart and lung fitness, your energy, your sleep, and for a lot

How do I stay consistent with running?

By making it small enough that you can't talk yourself out of it. The runners who stick with it aren't more disciplined —

How do I stop a stitch when I'm running?

A stitch — that sharp pain under your ribs — is annoying but harmless. In the moment, slow to a walk, breathe deeply into your belly rather

How long until running actually starts to feel easier?

Honest answer: sooner than you fear, but maybe not as fast as you'd like.Most beginners feel a real shift in three to four weeks of

How should I breathe when I run?

Mostly, don't overthink it — your body sorts this out better than any rule does. Breathe through your mouth (you need more air than

How slow should my easy runs be?

Slower than you think. Genuinely — most beginners' "easy" runs are moderately hard, which is why they're always tired

I feel self-conscious running in public. How do I get over it?

First — almost everyone feels this at the start, and almost no one admits it. So you're in good and quiet company.The honest truth is

Is it normal to be this slow when I start running?

Yes. Completely normal, and not a problem.There's no pace that makes you "a runner" and no pace that disqualifies you. Plenty

Is it okay to walk during a run?

Yes. Walking during a run isn't failing — it's a method.Run/walk (running for a bit, walking for a bit, repeating) is how a huge

Should I run every day when I'm starting out?

No — and trying to is one of the fastest ways to end up injured or sick of it.Your fitness doesn't actually build during the run. It

What's a realistic first goal for a new runner?

Running continuously for 20–30 minutes, or completing a 5K, is the goal that suits most people starting out. It's far enough to feel