LEARN TO RUN
WITH KICRUN

FAQ on Kic App Running Training Plan

• Can you start this running training plan if you are a beginner?

  No matter what your fitness level is, if you’re fortunate to run, you can be a runner. We’re confident that our KICRUN programs will motivate, guide and support you towards your goal of running 5km, and beyond!

  Together, we’ll start slow, with short running bursts and long walking breaks to help you gradually build up your running stamina. We’ve helped thousands learn to love running.

  Ready? You’re up next!

• What happens if I miss a run?

  Don’t sweat! Life is busy, we get it. If you miss one a run it will be waiting in app for you when you’re ready. Your KICRUN program won’t progress without you. Go at your own pace, you’ve got this! 

• How much does KICRUN cost?

  New to Kic? You can unlock the KICRUN Club with your 7-day free trial. Then continue to access everything in the Kic app for as little as $2.20AUD/week. 

  Kic subscription options:

  • Monthly: $19.49AUD / billed every month 
  • Quarterly: $49.99AUD billed every 3 months 
  • Annual: $115AUD billed every year 
• What else do I get access to in the Kic app?

  Your Kic membership will unlock everything you need to support your running training, like on-demand Pilates, strength and yoga classes, healthy recipes that actually taste good and meditations to help with stress, sleep and everything in between. 

  Let’s get to know each other with a 7-day free trial and then from as little as $9.58/month you can continue to access everything Kic has to offer! 

• I need new runners, what would you recommend?

  Hands down, the New Balance Fresh Foam 1080v13. 

  What makes the 1080 unique isn’t just that it’s the best running shoe New Balance makes, it’s also the most versatile. The 1080 delivers top-of-the-line performance to every kind of runner, whether you’re training for world-class competition, or catching a rush hour train. The Fresh Foam X 1080v13 represents a consistent progression of the models signature qualities.

  The smooth transitions of the pinnacle underfoot cushioning experience are fine-tuned with updated midsole mapping, which applies more foam to wider areas of the midsole and increases flexibility at the narrower points. The ultra-modern outlook is also reflected in the 1080 upper construction. The v13 offers a breathable yet supportive fit with an engineered mesh upper, for a more streamlined overall design.

• What are the basic principals of a good running training plan?

   

  • Designed to gradually build your fitness: It’s common to think that when you start running you need to push yourself and run as far as possible, but this tends to cause overload and injury. It’s important to start with interval runs, where you alternate between running and walking, to give your body the chance to adapt to the new load. It will also help to prevent your runs from becoming so difficult that you dread them rather than looking forward to them. This is where our KICRUN programs come in! They’re perfect to guide you safely towards your goal of 5, 10 or 21km.
  • Variety in runs: The KICRUN program includes three runs per week and each of these runs is different. We vary each of your runs so that your body is being loaded differently across the week.
  • Warm up & cool down: This is so important! Before you run, you need to get your body moving. Just 3-5 minutes of your time will make such a difference to the way you feel during your run and your recovery afterwards. The Kic app has a range of warm up and cool down videos to follow. For your warm up, think of getting the blood pumping and muscles working, rather than static stretching – save this for your cool down. When cooling down, you want to think of getting some length back in the areas that may have shortened during the run. This typically includes your calves, hamstrings, hip flexors and lower back.
  • Incorporate strength and flexibility: Most runners just want to run (guilty!), but it is just as important to look after your strength and flexibility as it is to complete your runs. Kic offers a range of Pilates, yoga and strength classes on the app. We would suggest aiming for at least 1 of these per week, in addition to your 3 runs. While you are completing a run program, it is best to minimise the HIIT sessions and focus more on strength and control. Aim to have a day off in between each run, where you do a strength or Pilates session or slow yin yoga to stretch it out.
• What are good running techniques?

  At Kic, we are big believers in ‘it’s not about how you look, it’s about how you feel!’ However, here are some technical tips to help reduce injury and make your runs more enjoyable!

  • Run tall: Try to stay as upright and balanced as possible. Pull your butt in, rotate your hips back, straighten your spine and lift your chest up. Picture it like a string attached to your head, lifting you upwards and gently pulling you forward.
  • Focus on your breath: When all else fails, take those deep controlled breaths, in and out, to help steady your heart rate
  • Just relax: Drop those shoulders, unclench your jaw and loosen your arms. Staying relaxed helps you take the energy out of the muscles that don’t need to tighten, like your shoulders and your face and puts more energy into your legs, so you can keep going.
  • Notice your pace: Your pace shouldn’t feel too hard or too easy. You want to find that sweet spot where you can keep going, when it starts to feel too hard or you’re struggling for breath, slow down and drop it back.
  • Mix up your training: Integrate Pilates and strength sessions into your schedule. Building muscle and mobility makes you stronger and more relaxed, so you’re less likely to injure yourself or fatigue.
• What are the benefits of running?

   

  • Improved cardiovascular fitness: Running is a great way to get your heart rate up and improve your fitness. Why is this? Well, when we’re moving more intensely and demanding more from our body, our hearts are working hard to pump more oxygen-carrying blood to our working muscles. Over time, running (like all other aerobic exercises) will help you to improve your heart muscle which in turn means your heart doesn’t need to work as hard to get the oxygenated blood to your muscles. This is why, as you become fitter, running becomes easier – because your heart isn’t having to work as hard! Taking on high intensity workouts (which allow our bodies to become more efficient at transporting oxygen to our working muscles, organs and brain) leads to feelings of clarity, reduced brain fog, improved concentration and elevated mood – win!
  • Improved mental health: It is widely reported and commonly known that exercise in general can improve our mental health and sense of wellbeing, however it has also been extensively reported that high intensity workouts like running help to increase the release of endorphins – helping to increase feelings of wellness, happiness and wellbeing and decrease or dampen pain signals within the body.
  • Reduced stress: Running also supports your mental health as it helps to reduce stress. This is because after a run our body produces natural chemicals (aka endorphins and endocannabinoids) which flow through our blood stream to our brain which promote feelings of calm and reduced stress.