“Don’t think, just do.” says Hannah Streete. As a recreational running coach, Streete is well-practised at helping beginners stop overthinking and start building a routine. Whether it’s one-on-one coaching with a specific goal in mind or motivating her running group at Footscray’s Empower Club, Streete can help make running a regular activity.

Set your own schedule, then stick to it
When she’s coaching, Streete often starts by working out a realistic schedule with her runners to help with their consistency. “One of my biggest quotes is ‘You’re not always going to be motivated, but you have to learn to be disciplined’, so it’s just scheduling it in your week and making sure you’re committed to those times,” she says.

To start with, think about what time of day works for you and any weather you’d prefer not to run in, and then schedule in two to three runs per week. And, if you’re the sort of person who might still find an excuse to stay in, you might consider joining a regular running group. “For people starting out running, running with someone else or a group is a really good way to keep consistent,” Streete says.

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Find what fits your feet
You don’t need much to get started with running, but a good pair of shoes is essential. “You want a running-specific shoe,” says Streete. “You don’t want a gym trainer shoe. It’s really good to look at what type of foot you’ve got as well, so [you should be] getting a foot assessment and then wearing an appropriate shoe.” Lightweight shoes like the PUMA ForeverRun NITRO are designed to soften the ground under every part of your foot – definitely a plus when you’re starting out. “It’s going to support your feet and your body throughout your run,” says Streete.

Besides the shoes, Streete suggests some light and breathable clothing to run in and, if you’re an early morning or evening type, find yourself some bright clothing so people can see you in the low light.

Go easy and pace yourself
Beginners often make the mistake of going too hard, too soon. Not only is it tiring and dispiriting, running too hard can cause injuries and stop your running journey dead in its tracks before its begun. Instead, Streete says beginners should start with interval training – a combo of running and walking.

“You might do 30 seconds or one-minute efforts, like running, and then the same sort of interval or shorter walking,” she says. “Just making running a little bit more comfortable or enjoyable is always going to make you go back to it.”

Self-care, before and after
Nothing takes the wind out of your sails quite like an injury, so it’s good to include some warm-ups as part of your running routine. “I like anything for mobility but really common [areas] of soreness are glutes, hips and lower back,” says Streete. “I would recommend glute stretches, hip flexor stretches and foam rolling.”

Once you’re finished your session, there are still a few things you can do to make sure you’re staying healthy. “It’s key to think about your nutrition and your hydration post-running,” says Streete. “We always recommend high protein intake post-recovery, taking in heaps of electrolytes and water to refuel all the hydration you’ve lost throughout your run. It refuels your energy stores and ensures that you recover as quickly as possible.”

Watch: Everyday Running Tips: From Amateur to Experienced
Broadsheet's Madhuryavalli Karunakaran met Melbourne-based photographer and runner Ben Clement to find out what insider advice he might give to casual runners still finding their feet.

This article is produced by Broadsheet in partnership with PUMA. Get started with PUMA’s ForeverRun NITRO range.