SPORADIC FROM CONSISTENT TO
Life can get in the way, but nothing boosts fitness and performance like getting out there more often
WHY If you’re not running for at least 30 minutes every other day, your body will struggle to adapt to the stresses on your musculoskeletal and cardiovascular systems. Consistency helps you pass the point at which every run feels hard, says Fraioli.
HOW Running becomes habit-forming when you’re excited to do it – and if you’re held accountable when motivation dips, says Fraioli. Work out what your most enjoyable
outings have in common – are they morning loops near home, or de-stressing trail miles after work? – and prioritise these types of run. Fortify your resolve by joining your running buddies at least weekly, suggests Elmore.
STAY HEALTHY Sporadic runners may not know their limits, making overuse injuries common, says physiotherapist Lauren Loberg. Start runs with a dynamic move (left) to loosen up muscles unaccustomed to running. To rebuild your lower body and core, do fast, high-rep strength exercises ( below).