Running is one of the most effective exercises for weight loss, building stamina and improving cardiovascular fitness. Best of all, it doesn’t require a gym membership or expensive equipment. Whether you want to start running to burn some serious calories or to improve your general health, you’ll begin to see results in a short time.

Why Running is Good for You

Running is a key part of many training programs, and the beauty of it is that you can do it anywhere, anytime. Regular running training helps you lose weight, improves your heart and lung circulation and your digestive health, builds stronger bones and joints, helps develop muscle tone, and improves mental health and wellbeing. And that’s just the beginning!

Nutrition: Helps You Lose Weight

Running is a great way to burn calories, rev your metabolism up and get that heart rate pumping. if weight loss isn't your goal, then you are welcome to choose one of our higher calorie levels.

Fitness: Builds Stronger Bones and Joints

If you want stronger bones and joints and more muscle tone, then get out there and hit the pavement. You’ll see your muscles tighten up and you’ll get stronger all-round.

Mindset: Improves Mental Health

Running has the added bonus of helping to reduce anxiety and stress. Running alone can be meditative and good ‘me time’, and running with a partner can be a great social activity.

Support: Part of a Running Community

Not only is running a cheap and convenient way to explore your city or local area, it’s also an ideal way to connect with with like-minded 12WBTers who share your running goal.

The Importance of Good Technique

No matter what stage you’re at with your training, good technique is crucial. Good posture is really important, and slow, steady breathing. Try to keep your back in a straight line, and relax your shoulders, neck and head, and let your arms and elbows hang freely by your sides.


How to Increase Speed and Distance

12WBT takes the guesswork out of the running component of your training program. It will build your training gradually and optimally so that you don’t blast out of the blocks and get injured. Be patient in the beginning and be consistent to achieve your SMART (specific, measurable, achievable, realistic, time-based) goals.

      Spread your running training days across the week
      Do toning/strength/core stability work in-between running days
      Increase your pace and distance gradually to avoid injury
      Don’t forget to warm up and cool down before and after each run