Training
Evening Recovery for Runners: A Calm Post-Run Routine
A calm evening recovery routine for recreational runners, covering a gentle cooldown, familiar refuelling, comfortable mobility, sleep preparation…
Author: Charles R Summer
Charles R Summer writes and edits for Run HQ Australia, covering Australian running news, race results, training, gear, major events and the athletes and communities that move the sport forward.
Training
Desk-Break Mobility for Runners: A Practical Eight-Minute Reset
An eight-minute desk-break mobility routine for runners, with supported movements for the ankles, hips, upper back and shoulders.
Training
Runner Warm-Up Reset: Ten Minutes Before an Easy or Progressive Run
A ten-minute, effort-led warm-up reset for easy and progressive runs, with walking, controlled movement and relaxed pickups.
Training
Progressive 10K Build: Six Weeks from 5K to 10K
A six-week progressive 10K build from a comfortable 5K, with easy running, flexible run-walk options, simple strength and…
Training
Pilates Stability Circuit for Runners: A Controlled 15-Minute Routine
A controlled 15-minute Pilates stability circuit for runners, with slow trunk, hip, shoulder and calf work that fits…
Training
Australian Heat-Smart Long Runs: A Six-Week Summer Progression
A six-week heat-smart long-run progression for Australian runners, with effort-based pacing, timing, hydration, safety and easy cut-back options.
Training
Grafton Jacaranda Running Festival 2026: A November Bridge-Crossing Goal
A sourced preview of Grafton’s 8 November 2026 Jacaranda Running Festival, with published distances, start times and a…
Training
Beginner 5K Walk-Run Plan: Eight Weeks to a Controlled Finish
An eight-week beginner 5K walk-run plan with three weekly sessions, pacing cues, repeat-week guidance and a controlled finish.
Training
Calf Strength for Runners: A Six-Week Progressive Plan
A six-week calf-strength progression for runners using straight-knee and bent-knee raises, simple loading and careful recovery.
Training
Progressive 5K Fartlek Ladder: Six Weeks of Controlled Pace Changes
A six-week progressive 5K fartlek ladder for controlled pace changes, with easy recoveries, flexible progression and practical safety…
