Training
Running Around Shift Work: A Flexible Weekly Framework
A flexible running framework for rotating shifts that places key sessions around sleep and recovery rather than fixed…
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 Seven-Minute Reset
A practical seven-minute mobility break for runners who sit at a desk, covering hips, ankles, trunk and calves.
Training
10K Race Week: A Progressive Seven-Day Taper Plan
A progressive seven-day 10K taper that reduces volume, retains controlled speed and keeps race-week routines simple.
Training
Pilates Hip Stability for Runners: A Side-Lying Session
An accessible 18-minute side-lying Pilates session for runners focused on controlled hip stability and comfortable range.
Training
Upper-Body Strength for Runners: A 20-Minute Session
A practical 20-minute upper-body and trunk strength circuit for runners using a resistance band and controlled body-weight movements.
Training
Yoga Balance for Runners: A 15-Minute Standing Flow
A supported 15-minute standing yoga flow for runners focused on calm foot pressure, hip control and accessible balance.
Training
Hydration Before a Run: A Practical Timing Guide
A practical pre-run hydration framework covering timing, heat, session length, overdrinking and when to seek individual advice.
Training
Evening Run Recovery: A Practical Wind-Down Routine
A calm, repeatable routine for hydration, food, mobility and sleep-friendly wind-down after an evening run.
Training
From 10K to Half Marathon: A Progressive Eight-Week Bridge
An eight-week bridge for established 10K runners progressing toward half-marathon distance with gradual long runs and a lighter…
Training
Hip Mobility for Runners: A 10-Minute Post-Run Reset
A gentle 10-minute post-run mobility sequence for runners covering supported hip, ankle and upper-back movement.
