5 Tips for Preparing for Your First Fun Run

By Ben Lucas, Director of Flow Athletic
So you’ve recently joined a run club and have now been roped into doing your first fun run. Don’t worry, we’ve got you. Here are Ben Lucas’s top tips to get you ready and trust us, he knows what he’s talking about. Ben turned to running after he retired from Rugby League, and he has since completed 40 marathons before he turned 40. He has also just launched a Paddington-based run club called the Paddo Panthers which is free for everyone to attend.

1. First off, let’s talk about how long your fun run is. Because this is going to make a big difference to the amount and length of training you do. Training for a marathon (42 kms) is a lot different from doing a 10km fun run. Ideally, you want to be ‘working yourself up’ to be able to complete whatever the distance may be. For example, if the run is around 15 kms, I’d recommend starting your training at least eight weeks out. Kick-off with a manageable couple of kilometres in your first few weeks and gradually amp it up until you’re comfortably completing around the 10-kilometre mark. Ie. Start with 3k and build on that week by week
   
2. Another factor you want to know leading up to the run is how hilly it is. Again, this will affect how to best prepare. You don’t want to be rocking up on the day of the run tackling hill after hill if you’ve only trained on relatively flat ground. This is one of the biggest mistakes I see people make and you’re either going to injure yourself or not finish at all.
   If you know there’s going to be a few decent hills in the run, I would dedicate a day to hill sprints leading up to the big day. Seek out some hills around your neighbourhood and do some timed hill sprints. Start off with a pace you’re comfortable with and then try to steadily improve your time each week.

3. One of the most underrated secrets to long-distance running is adding short sprints to your training regime. Sprinting engages fast-twitch muscle fibers, which are responsible for explosive movements. Incorporating sprints into training can help build strength in these muscle fibers, contributing to overall running strength and power. This will serve you very well when it comes to long-distance running.
   I prefer to not be too planned with my sprints when training. I’ll go hard for a minute, then ease off for the next. Try and mix it up over 3 to 5 kilometers to keep my muscles guessing and my mind engaged.

4. Diet. An obvious one but also an essential one. What you eat leading up to the big day is very important. I recommend opting for a protein-rich diet, alongside some dark leafy greens and fruits that are rich in antioxidants and micronutrients. This will have your body and health in good stead for the run. On the day itself, I would recommend a balanced breakfast that includes complex carbohydrates for sustained energy, such as oatmeal. Then about an hour before the run, I would recommend a light snack that’s easy to digest and provides quick energy, such as a banana, a handful of berries, or a small energy bar.
   
5. Lastly, and most importantly, is to have some fun with your training. Try to see each time you step outside as a treat rather than a chore. Happy training and good luck with your run!

Are you looking for a fun run to test yourself?

Sydney is getting a “Retro Run” this year, so what better way to kick off your running journey than with a dress up event? The REAL INSURANCE SYDNEY HARBOUR 10&5K will be happening on July 28, 2024 this year. Whether you’re looking to beat your personal best on the 10K course or take your time to enjoy the entertainment on the 5K, every stride of this run is a step closer to supporting a world without cancer, as the event has partnered with and supporting the Australian Cancer Research Foundation (ACRF).

About Ben Lucas

Ben is the director of Flow Athletic and founder of the Paddo Panthers

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Zachary Skinner

Zachary Skinner is the editor of TechDrivePlay.com, where tech, cars and adventure share the fast lane.
A former snowboarding pro and programmer, he brings both creative flair and technical know-how to his reviews. From high-performance cars to clever gadgets, he explores how innovation shapes the way we move, connect and live.