JBL recently conducted their Weekend Warrior Challenge, in celebration of their new sport and lifestyle headphone range, Endurance and Reflect. The unique fitness event was led by Shannon Dooley (Retrosweat), Hayden Quinn (The Cube Gym), Nathan McCallum (Milestone Strength) and Mary Hoang (The Indigo Project), followed by an after-party with Tigerlily. By all accounts it was an awesome weekend of fitness and fun. Below, Hayden gives us some tips on improving your running.


EASE INTO IT – my number one tip would be; don’t go too hard too early! This is one that has got me in the past! I went from running say 20km per week to over 40km in a very short time and that hurt me, physically and mentally. Start slow and ease into it, even if that just means setting time goals. For example, today I am going to run for 15mins and then the next week increase that to say 20mins. Slowly slow, that is the key. Don’t rush it. 

INTERVALS – I love intervals. They are a good way to work on your top end speed, plus, interval training allows you to work over a shorter period of time, no need for hours and hours of running, a good 30min interval session can do wonders for overall run fitness. Look to work say 3 x 1km efforts with 90 sec rest between, then roll into 500m on 500m off x 3. 

HILL SPRINTS / HILL WORK – Depending on your running goals, hill work is a great way to really push your run training to a new level. 

FARTLEK – my favourite way to train, it keeps your mind switched on, and changes things up constantly. Fartlek is a Sweedish word that means “speed play”, it is similar to interval training however the high pace intervals a mixed within a longer continuous session. 

MIX IT UP – run on the road, run in the park, run on the trails, ditch the treadmill, throw your JBL Endurance Run in and get in the zone!

STRENGTH AND CONDITIONING – at The Cube Gym, this is our bread and butter, and one element of run training that I think is just as important as the running itself. If you dont have the strength, the stability and that base behind you, your running will really suffer from it. I myself have has trouble with glute and calf issues, basically because those muscles on my body were not strong enough to handle the amount and level of running I was doing. 

RECOVER – this is something I struggle with, and it has come back to bite me in the past! Possibly the most important factor when training, even if you are just starting out or are training for a big event. Make the time to rest, recover, stretch. I also think engaging with a professional running coach like Matty Able from DBA Runners is ideal, as they will be able to write you a training program that specifically allows for this recovery.

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