5 Tips to Improve Your Run


Just like in most aspects of life we can find ourselves developing bad habits. For running this can mean over-training, not eating the correct foods for fuel or skipping self-care.


Improving your run to become faster and longer can be achieved with a few simple changes. This will make it more enjoyable and you less prone to injuries – winning!


We spoke to Ben Lucas the owner of Sydney’s fitness studio (and celeb workout haven) Flow Athletic for his tips on how to improve your run.

(Aside from being a PT and former professional athlete, he’s also completed 35 marathons and 5 ultra endurance events in the space of five years… so, all of his running tips are tried and tested – to the max!)


Food for fuel and energy 


A successful race depends more on just your physical training but what you are putting into your body. Food is fuel and will impact the amount of energy your body releases for optimum performance.

Make sure to consume a good source of low-GI carbohydrate in every meal as it is easily digested and provides long lasting energy.

These foods include bananas, oats, sweet potato and wholegrain pasta and breads. 


Don’t forget your core


A strong core is essential for all runners as it helps with stability, control, balance, posture and speed. This also helps to prevent a number of running related injuries including those in the hips, pelvis and knees.

Having a strong core essentially sets a solid foundation for the rest of your body and aids good form. Proper posture will let you run faster, harder and longer. 


Strengthen your ankles


As a runner your feet play a major role and so does the value of your ankles for peak performance. It is important to maintain strong and healthy ankles to avoid joint aches and pains or sprains.

Incorporating ankle strengthening exercises to your regime such as calf raises, single leg hops or three-point lunges will be very advantageous. 


Invest in proper activewear 


Wearing the correct activewear should be high priority when running. Wearing the wrong type or old running shoes could potentially lead to foot injuries. If you are serious about running, l would recommend visiting a specialty store that deals with different types of running shoes.

Dressing for comfort, performance and weather will make the experience much more enjoyable. 

Shop run gear here


Set goals and track progress


Setting goals and tracking progress is a great way to stay motivated. It allows you to see and visualise how far you have come and where you aim to be.

When choosing a running goal, make sure it is achievable so you don’t become disheartened. Start with small goals, work your way up to the top and most importantly keep yourself accountable. This means being consistent with your training, so you can only get better!


What are your top running tips?


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Running Tips For Beginners




Ben is the owner and co- founder of Flow Athletic, an incredibly successful yoga and fitness studio based in Paddington. It is now known worldwide and they have a lot of internationals coming in to try out their classes. He was also named one of the 2017 ‘Men of Influence’ by Men’s Style magazine.

Prior to getting into the fitness industry, Ben was a professional NRL player for the Cronulla Sharks and a number of other teams. After finishing his stint with the NRL, he went on to own three very successful personal training studios and during that time he also turned to Ultra Endurance running. 

In the space of 5 years, he ran 35 marathons and 5 ultra marathons all over the world. Due to his interest in running, he then went on to train up 101 non- runners to run and complete their first marathon! A challenge he said he probably won’t take on again, however as a result Sofa2Surf was born.