6 RUNNING TIPS AND ADVICE

[@ellenjakobsson8505]

My biggest tip is to not be afraid of running slowly. All running is good running (if you aren't hurting), so slow is better than none!

[@catherined1219]

Girl... 10km in 45mins? That’s so fast! I can only dream of getting to that level. I’ve just started running and it takes me 45mins to run 5km (in intervals, I can’t run for more than 3 minutes at the moment) I know it’s not great, but everyone has to start somewhere! I’m also overweight so I know the more consistent I am the easier it will become as the weight comes off. Thanks Naomi, you really are an inspiration!

[@maedirl]

Same girl. Im slightly obese but I have been running for years and still max I can run is 1km non stop (once a run). I usually run-fat walk-run-fast walk-.... as I see my capability. I do 6km in 50 min, which I am happy abut bcuz 2 years ago id do 5km in 50min. I guess it is much easier for slim people to run, as I see all my firends and family, who have never run and are slim, they go for their first run and have niomi's pace...

[@heresthething9173]

Well done though! Keep it up and your time will improve. Nothing happens over night. You're exercising, that's all that matters.

[@swimmingcookiek9259]

@@SvobodovaEva thats right! Humans have Different amounts of types of muscle "fiber"(sorry not Sure if its the right word, not a Native speaker) which also define whether you are Good At sprinting or long dinstance :) you see, most long distance sportsmen are so lean, also because its a Different type of muscle fiber

[@maedirl]

@@SvobodovaEva I don't know. I was always a fat kid, which is why my parents had me attend every extra sport in primary and middle school. I did lots of sport every day and it never changed...

[@koalabear07100]

Im a new runner and I ran my first 10k the other day! I actually prefer not to track my runs except for maybe 1 per week or if I have a specific goal. My runs are 80% for my mental health and clarity, so sometimes I find that tracking my runs gets me in my head a little bit- like I might feel down on myself for not going fast enough or far enough, so I think it's healthier for me personally to just listen to my body when it comes to distance/pace. Good luck everyone, you can do it!!!

[@shesgoingtomars]

That's awesome! I also ran my first 10k last weekend and found my achilles were a bit sore the next day to a point where I wasn't sure if I should run the next day or rest. Did you experience this after any of your longer runs as a new runner?

[@koalabear07100]

@@shesgoingtomars Omg I was seriously hurting after it 😂😂 I tried to do 2 miles a few days after and my knees and ankles hurt too bad. I ended up giving it a weeks rest and icing my knees and then slowly started doing a mile or too. I don't know if this is normal or if I just did too much too fast, but I've found that the most important thing is listening to my body and trying to prioritize longevity. Hope this helped!! Congrats on your 10k :)

[@shesgoingtomars]

@@koalabear07100although it sucks, it made me really happy to hear that Im not alone in this hahaha. Thank you! I'll give it a few days as well. and good luck to you too :)

[@lydialilly3747]

I started running 7 weeks ago, I could barely do 1.5km. I wasn't unfit, but my body just wasn't used to it. 6 weeks later, after pushing through and slowly building myself up, I did my first ever 5km run and was so proud! I've been doing 3 runs a week and it's just kept me going through this lockdown! I'm back to work this week,but I hope I can slowly speed up and possibly do a 10km run in the near future! Definitely recommend people to push through and keep going! 💪🏻

[@lisafay1171]

Lydia Lilly same! I started running 6 weeks ago and did my first 5km run in years yesterday! I‘ve had a foot injury and couldn’t run for the longest time so I‘m really happy that I‘m back to exercising ❤️

[@glitterbaby00]

You give me hope, thank you!

[@lydialilly3747]

@@lisafay1171 Amazing!!! It's such s good feeling! The runners high is definitely a thing too!

[@lydialilly3747]

@@glitterbaby00 You can do it! 💪🏻💪🏻

[@uhhactuallyitsjulia]

That is awesome, congrats!! You've got the 10k no problem! In my opinion, once you hit that 5k mark, the rest from there is easy - promise!!

[@raquelsg13]

Good advices. Another important tip would be: start doing intervals walk-run. Walk 2 minutes, run 1 minute, walk 2 minutes, run 1 minute.... Next day run a bit more. At the end of the week you´ll be running 10-15 minutes non-stop and you won´t injure yourself.

[@olivorster]

I just started running this past week and I can already see such a huge difference in energy level, mental health, and physical fitness. Thanks Niomi for all the amazing tips. hope you are staying safe and well! xx :)

[@michaela_gilly]

I absolutely agree! Highly recommend getting the couch to 5k app as it starts you off doing walk/run intervals

[@barbaramfdias]

Agree! There's lots of apps that time the intervals and make you progress as the weeks go by.

[@jessicajames8185]

My mum told me this the other day: EVERY run counts as a run. I often discount my runs when they're slow or if I only go for a really quick one. Every run counts!

[@heresthething9173]

Niomi, 46 mins is really fast for 10km. I run marathons in around 3h 50min and 10km take me like 48-49 mins. So damn, well done you for such a good pace!

[@rachelwatson9551]

“I’m not a fast runner....my average is 10k in 46mins” 😳😳😳😳

[@maedirl]

EXACTLY!!! I have been running for years and tbh I run 6 km in 50min. I am slightly obese but I am doing the best I can and I don't want to hate on people who say exactly what she said, but it is very intimidating to people who cannot do as good. I am wondering what is a 'fast runner than'? 10km in 30min?

[@MsJune3000]

Yup, that's definitely not average :D you're fast!

[@Zozororo1997]

Omg I was thinking the same!!! 😳I've been running for a few months now and it takes me about 40min for 6km and like an hour for 8km 😬

[@annashipilova5327]

10 k in 46 mins is fast!! I have a feeling Nikki was one of those kids who after a school test complained about how badly it went for her and then got an A+

[@annashipilova5327]

Niomi *

[@OneAndOnlyCaitie]

When I started running I used the couch to 5K and was so embarrassed to run when I began because I was only running in one minute intervals but people don't care and often if someone does care, it's because they also run or think that you are amazing for doing it

[@abbybrown3179]

I’m this lockdown I’ve started to run, I’m actually loving it currently on week 3 of couch to 5k and I found it very hard, hated every minute of it but now I’m actually excited to go for my next run and finding it so much easier. Thank you for some great tips xx

[@SHONAFORSEY]

I'm in the exact same boat as you, just finished week 3 and I'll be honest I nearly gave up only 1 week in! I never thought I'd be able to run 2minutes at a time let alone 5k without stopping but now I'm actually seeing progress it's so rewarding! Good luck girl, we got this!

[@abbybrown3179]

Shóna Forsey exactly is much more fun when you enjoy it 😂

[@lindsayjohnson6107]

I’ve just done my first week three run today. It was definitely harder than the two previous weeks but I felt really good afterwards.

[@abbybrown3179]

Lindsay Johnson yes it’s just going to get easier xx

[@amycrew]

You've got this - I'm on week 7 of couch to 5k and if I can do it anyone can!

[@katychapman85]

46 minutes is definitely a fast 10km!

[@nadiam9944]

The ending of the video is so cute and funny! Love your and Joe's relationship!!

[@niomismart]

I wondered how many people would watch until the very end 😂

[@evanneofficial]

@Niomi Always ☺😘

[@indiawentworth6766]

Loved this! I'd also say that doing a route that is a loop rather than going to a certain spot then back again helps too, because then you have no option but keep going to get home, if I'm going 2.5k one way then back again my mind is telling me I could just turn back early, so route is really important to me!

[@dashakopulsky4690]

came at a perfect time- just started getting back on the running bandwagon

[@jessbuckman]

Also think running with a banging playlist helps too

[@niomismart]

100%! Can't believe I missed this off the list!

[@laurakundert]

@@niomismart Can you share your favorite running playlist?

[@according2her]

I always wanted to be a runner and found that while I am fit and can do it I just don't enjoy it if it's for time and distance. So I just run around 2.5K in like 20 minutes but really enjoy it rather than push myself to run quick and fast and not enjoying it. Still doing loads of other sports so it's fine :) I really like how you said that everyone can be a runner though!

[@lunatu]

I have always loved running and I have always run but when I watched your London Marathon video a few years ago, it is one of the things that convinced me to do my first marathon! (I thought, If Niomi can do it, why not me?) Thank you for motivating people to be healthy! Because that is what it is about. 💪🏼👍🏼✅🥑🥕🍎🥒

[@tillywardrop3172]

This was such a great and informative video!! My Dad is a really keen runner and has been helping me start my running journey; we started off with 7km routes, which seems a lot, however, they were very hilly routes. We would walk up the hills at a brisk pace, and run down the hills and as much as I could on the flat. This way I was able to build up the muscles and strength I needed for running without feeling too exhausted and overworked. Whenever we would walk up the steep hills it would feel like a bit of a rest too. After doing these routes 3 times a week for a month, I was able to run a sub 30min 5K without stopping! I would highly recommend this sort of training (with a partner to go with if you can, just as Niomi suggests) for beginners, as it’s a great way to introduce running into your life!

[@noreenamira1]

You are so right about running being something very intimidating and daunting..I am scared to run because I am not a very athletic person..and I always think I couldn't do it..so all these advices are really helpful..fyi..that last bit was so cute!

[@rachealh5860]

Niomi, I love to see this more open, free, laughing.. silly side during these quarantine videos. The cookings, your relationship- its been great to see you in a new light

[@neelamk1233]

Just went on my first ever run (run and walk intervals) this morning, so this vid defo helped boost some motivation in me!

[@msanders49]

For me, I get bored so easy, but having a good few podcasts to rotate though helps so much. Nothing with too much intense narrative that you'd be upset you zoned out during though. Just something fun, interesting, or funny and a good voice!

[@Melissa-zk5je]

I've never been a big runner but last summer I bought a programme, started from basically zero and in August I ran 7,7k!! Never felt more proud!! Then I stopped running in the winter. This week I restarted the programme and I'm loving running again :) Thanks for these tips, this year my goal is 10k!

[@cleansetsandbaguettes5236]

Lolz, love the bloopers. As a surfer, I feel like I've "done my exercise" once I get out in the water(even though I'm just doing it for fun). But there are days when it's flat or the waves suck, and I USED to run a ton and want to get back into it. These were really good tips. I have hated the thought of getting back into running, because I know how terrible that first week is when youre not a runner. But it's so true that your body adjusts quickly!! Anyways, great video!

[@hannahfarrier9290]

Do you have any recommendations for injury prevention? Have you experienced many running related injuries?

[@kkaterinaki018]

Girl you are a fast runner! 10k in 45 minutes is amazing! Well done! My personal best time is 10k in 48 mins after hard work and practice, so I applaud you for your performance :) :)

[@mviolet]

Not sure if it's just a UK thing but the 'Couch to 5k' app really helped me when I was getting into running and would 100% recommend it!!

[@courtneyfyeah]

last year was my big running year and i did multiple 10km's and then a half marathon which i was SUPER pumped about. this year running took a back seat and i focussed more on other exercise as i never felt the urge to go out. then i got nominated for that run 5/donate 5/tag 5 thing and the feeling i had after the run was just amazing. i think i forgot how good it makes you feel, like a proper buzz !! so i've been getting back into it slowly and have been timing it with my hair washing schedule hahaha. so a couple of times a week i'm committing to running first thing in the morning and so far so good !!! i hope this video inspires someone to take a chance on their first run, you might love it x

[@alexaofelia2750]

Aww I replied to a ton of your Instagram stories in the last couple weeks requesting this video but I didn’t think you’d actually do it!! Thanks ❤️❤️❤️🙏🏻

[@lexadex]

I subscribe to a lot of podcasts and I'll save an episode that I'm excited to listen to for a run. That way I'm super motivated to go for a run! And being engrossed in a podcast while running makes the time go by quickly.

Here, in Spain, we only were allowed to go outside a week ago and I've started picking up running again! Thanks for the tips😁

[@luckysharmsy]

Running isn't my go to exercise - I haven't done it in a few months and could barely finish a mile. Today I ran 3 miles with a small break in between, but actually enjoyed it! This video came at the perfect time

[@imogenoneill1017]

I love to run. It is my favourite thing ever. Never have a problem finding motivation! Here in Aus, as from Friday we are allowed to run in groups of 10, again I can't wait!

[@katiemurrison3103]

Amazing! I've just started the Couch to 5k programme so this is super helpful. As someone who has always been more of a sprinter rather than a long distance runner I'm trying to change my mindset to pace myself and not just run as fast as I can!

[@hanimai10]

Really needed this! I dislike running but I know the benefits of running and always wanted to improve my ability at it. I downloaded the nike app, utilised the guided run feature and just did a 20mins run! Ahh! So excited to go further and faster now! 🥳

[@jjhh-bbcc]

Thanks for the tips! They are great and are ones I have personally incorporated into my routine. I personally like running early in the morning on an empty stomach so that I feel light and fast. Every weekend, I schedule my runs and workouts for the week ahead so that I know what I’m gonna be doing.

[@stelamo6747]

As a person that had really bad anxiety in the past it was key for me to run, it was the only thing at the time that calm me down

[@Dermatillomaniac]

The scenery where you are is so beautiful! Loved this and hope to see more of your fitness tips in the future!

[@xindigochildx]

This is so helpful 💕 I’ve recently started running intervals cause that’s all I can do atm lol. Stay safe and healthy 🧡 lots of love

[@annasmelody]

Love this Video! Unfortunately i couldn't Go running properly for over a year now due to illness, but i am SO looking forward to starting again, i miss this after run feeling😍

[@Nray16]

How funny! I’ve just gotten back into running! Was finally able to go on one this morning 😅

[@zoemason7313]

I have just ordered myself some ultaboost trainers! so excited for them to arrive! ive been running for 2 years now so decided it was time for a new pair

[@P3aceParade]

Thanks for this! You made me think that you know what - I can run. Downloaded couch to 5k and just finished my first session. Thanks for making the act of starting seem much less intimidating!

[@emmacurrens1617]

Thank you for all the tips! I'm planning on starting running again when things are safer on the sidewalk where I live in Chicago. Right now it is hard to keep a distance from walkers and other runners.

[@ellies3906]

Fantastic advice! I've really gotten into running during lockdown and I'm loving it! I have made really great progess up from 5K to 10K. I really enourage everyone to take this advice as I agree with it all and I'm just looking on nibble for some new kit! Thank you, I always really enjoy your videos and find them inspiring because you seem so genuine xx

[@annaclarebartlett6654]

Fab video. I love running too. It gives me headspace and I feel proud of what my body can achieve. My advice is not to compare yourself to others. Only to yourself. X

[@BallerinaSarah99]

The last clip was the absolute cutest! 😍 Very helpful video as well, thanks Niomi!

[@Zozororo1997]

Something that has really helped me is to leave out the external pressure that working out and in this case running can have. I have a Strava account but all my runs are private. That way I don't feel judged or pressured to run faster or farther. That has caused me to start to dislike it in the past. I also still walk for like a minute in between 15-20min runs, even if I go 8km. U don't need to run it completely to be able to run a longer distance. 😊

[@kylieknight8847]

I just stumbled upon your channel Niomi and wow I'm very motivated to give running a go :) I love that your also Plant based too! How awesome. You have a new subscriber from Australia :D Can't wait to go through other videos you have posted and future ones you will post too. Thanks for sharing!

[@mjadea9175]

10k in 46 mins with inclines? Thats fairly fast. Im 4,11 that would be really tough

[@mjadea9175]

Well done though Niomi. Thats super going.

[@Laurap01]

One of the best marathon runners in the world is under 5 feet tall, I can’t remember her name right now. Regardless, don’t let that stop you.

[@amybowden7444]

The little clips at the end of you and Joe is adorable haha

[@AdelineJacobs]

Very good video and very helpful! Loved the advice of the body scan, I'll do that on my next run! Thank you! 🤗

[@aprillane8382]

I’m so glad you did this video as all these thoughts go through my mind which puts me off, plus the fact I haven’t exercised properly for long periods of time. So everything you said was helpful thank you 😊

[@Deepika1001]

This video couldn’t have come at a better time! I (like many during this time) have started running due to gyms and studios being closed. I am struggling so much! I have no endurance or stamina to last even 5 mins. I felt awful after my first run and so incredibly disappointed in myself. I lift weights at the gym, but had no idea how unfit I was.

[@moonshine5755]

to the point about people not caring when you're running - this is certainly true when you are in a thin body but not in a fat body. when i was extremely overweight and just starting out running for the first time i would get jeered and taunted at. another friend of mine who is an overweight body had stuff thrown at her when she went running (and has not gone running since). since i have lost a lot of weight, yes it's true now people don't care that i run, nobody makes comments. being in a fat body is very different than a thin body!

[@debsb3704]

46 mins is way above average. I know Niomi was trying to be modest, but it would have been better if she'd said, "I'm a pretty experienced runner now and managed to get my time down to 46 mins. But I wasn't always that fast so don't worry if you're not there yet - it took me years!" The reality is that Niomi is an experienced runner who also consistently does other complementary forms of exercise (yoga, resistance work, pilates, etc). That's not to mention that she's conscious of nutrition. So don't be disheartened or think badly about your progress. The advice I've taken from more experienced runners is to a) join a running group, and/or b) find a decent training programme that includes some basic resistance training (I love Little Lyss Fitness on IG for her hybrid training style...she's also highly educated in sports and nutrition). I took both those pieces of advice, and my times and - more importantly - my confidence have improved no end. When I need inspiration, I look up ultra marathon documentaries on KZbin...so many participants start off super unfit and not as natural athletes. Good luck on your journeys.😊💗

[@hairbandfluff]

I love your videos Niomi! So informative and interesting. Hugs from Malta x

[@soilgrasswaterair]

*I’ve never felt regret over a workout, but I’ve felt regret over workouts that I’ve skipped.* I usually remind myself of this the days I don’t feel like going for a run etc.

[@paullee8875]

Great to see you posting about running again. Think i started following you when you were training for the London Marathon.

[@michaela_gilly]

Thank you for this video Niomi! I’ve been running for 6 weeks and I’m absolutely loving how much I’ve progressed already! I’m always trying to find new tips to improve my running so brb while I go order those adidas shoes 😂 Another good running app is couch to 5k as it’s compatible with certain Fitbits. I finished that and now downloaded couch to 10k, I definitely recommend this app for beginners as it slowly builds up your running stamina over time. It would be awesome if you have a Spotify running playlist that we could listen to 😁 Also those outtakes at the end with you and Joe was absolutely adorable 💜

[@Juliet-ASMR]

💕the end bit is so precious Niomi 😍😍😍

[@4ur31i4]

If I feel like I'm getting tired during a run, I imagine my ballett teacher watching me and criticizing my technique 😅 and yes, using a running app definitely helps aswell to keep going

[@rcjacksonbrighton]

Great video! Thank you 🥰 I used to compete in running. My top tip that I got taught when my coach first started with me... was to run light on my feet. Try to not make a sound on the ground.... run more on the balls (front) of your feet if possible. Be light like a fairy 🧚‍♀️. Also.... relax your arms. Unless you’re powering up a hill... keep them relaxed as well as your hands otherwise you’re using your valuable energy. Lastly... try to get into a habit of breathing in and out of your nose instead of your mouth. It will help you control your breathing. I hope some of these things help 🥰🥰🥰 xxxxx

[@noukske95]

I can barely run 5k in 40min with my asthma.. It's hard to not compare myself with healthy runners but I keep going! Thanks for the tips you're amazing ❤️

[@saraha8161]

A really important tip is to just learn basic techniques before you start running regularly. I was both under and overweight and if you're running while being on the heavier side and on top of it running with a bad technique or posture this could lead to a lot of injuries. Another tip is if you know you have stress issues or adrenal fatigue prioritize training smart not hard. Consistency is better than over training or reaching a burn out just because you found the pace "too easy". Hope this helps x I love running but everyone is different so please stick to what feels right for you and gradually build up:)

[@beckylovesboris]

this video could not have come at a better time for me - so good and so much truth!

[@TheFoxJiu]

Thanks for those advices Niomi! Started running during quarantine (and downloaded the Nike Run Club app); I was really into it and could see progress, and I was also definitely seeing the difference in my mood and anxiety level when I wouldn’t go; but unfortunately for a beginner who never really ran before I think I ran way too much in a really short period of time, and ended up getting shin splints 😢 (I would run 4-5 times a week for 5km and I think my body did not really understand what was happening 😂) can’t wait to get back into it!! Much love your way xx

[@Soltopmtz]

I was just thinking about this minutes ago. Thank you so much Niomi hope i can run a marathon next year ☺️

[@MathiTrina]

I started running about three years ago because our school made our whole year to do a 5k run (without proper training). Up to this point, I still don’t like it, but it makes me feel really good about myself and my body so I stick to it. Personally, what I found helpful is getting “checked” what my feet are like. As crazy as this sounds, many active wear shops actually offer such a test/check so they can tell you what shoes are best for your feet. I think running in the morning is a lot easier because many underestimate how exhausting it is to run in the sun, especially in summer. You should be up on your legs for about an hour so you don’t hurt your joints. I wouldn’t advise eating beforehand as it causes pyrosis, at least in my case. I usually just stick to a banana to provide some energy. Obviously, I’m no expert. I can only share my personal experience with running.

[@margypsysoul3295]

Hi from Spain Niomi. Love that video! these are very good tips!!!!! more running videos please!!!

[@jadelauren2269]

Loved this Niomi, running has helped to keep me sane lately ❤️

[@joannewilson9253]

Yes, I plan ahead the set time in the day I'm going to head out for a run and the route I'm going to take. Yeah its interesting I prefer to run in the late afternoon or early evening an hour after eating, I feel I have more energy. 😊

[@elsafrt5540]

I usually drink a cup of coffee with some soy milk and I’m off to the park! I find having food in my stomach makes me sick when I run:)

[@fallonsmith893]

Thank you so much! Really appreciate all the tips!

[@lizlance5745]

Yes! I needed this video! I just started running a couple weeks ago, any tips for sore legs?

[@Grace-th7bn]

Stretch everyyyy night!! Also highly recommend doing pilates to help build glute, quad and calf strength, there’s heaps of free tutorials on KZbin which are fantastic! Working on leg strength outside running is so good to help prevent soreness and injury!

[@amymay7032]

I’m also a 45-46 min 10k runner and don’t class myself as particularly fast on the basis I follow a lot of faster “fun runners”. I think I’m better at longer distances (1:37 half, 3:32 marathon) - going for that BQ time!!

[@amymay7032]

Ooh! I would also say start a fitness/running insta to keep yourself accountable. I love scrolling through for some motivation - from slower running improving and knocking literal minutes off their times to elites chasing their next medal, it’s a positive space to be!

[@caitlinscott3325]

DON'T FORGET TO STRETCH!!! Lately I've been really strict about stretching before and after my runs and it has seriously changed my recovery. When I stretch beforehand I find my legs are a bit more awake and ready for the run, and of course stretching after helps with the next day soreness!

[@Lucy34277]

I wasn’t even thinking about running but watched this anyway and now I want to start 😁 loved the end clip haha

[@emilye1962]

10k is a bloody long way! I walk the dog for 8km most days thats far enough! Kudos to you Niomi. xx

[@shoang15]

Could you show us your pre-run routine? I feel like getting ready for a run takes a decent amount of time for me and I especially dislike having to sunscreen my entire body before going out!

[@elliewatkinson6582]

iv just gotten back into running , so helpful! ☺️

[@acuteabove]

Girl 10 km in 46 minutes is fast! 😳 I run 5 km in 29 minutes...

[@anitawagner6244]

I started running 2 months ago and I run 5k in 32 minutes 😦

[@acuteabove]

@@anitawagner6244 5 km in 32 min is not bad at all if you just started running 2 months ago! I've started running again during the first lockdown in March and still can't run 5 km in 28 min. My PB is still 5 km in 29 min. No progress since May 😅😑

[@your-average-clo]

That ending was the cutest 🥰

[@ajnngrace7483]

Thank u . .just started running ,and found this very useful!

[@swimmingcookiek9259]

I actually am a super slow runner even tough i have been doing it for about 3years now( on and off due to quite some colds though,more for fun) . I never managed to run the 10k in under an hour, however - that doesn't really Matter. No one should be afraid to run - its just the fresh air that makes one feel so great :) literally, no one cares how you look or anything else:)

[@mmercer93]

As a mom of 2 young children, I love running by myself! Lol. It’s the only time I’m alone. No running buddy for me. 😊

[@annax6796]

So lad you made this, I’m just starting out and I’m definitely taking these tips on board :)

[@phoeberogers5573]

Please can you do a follow up video about what to get as a beginner rubber that might help them? / Yoga! Or do you have a little list ? Thank you! Xx

[@anniebanuet4732]

Thank you so much for your lovely advice and tips! How often do you run during the week?

[@wanderluster3905]

10k in 46 minutes is incredibly fast for a “non runner”.....years ago when I was training for a 10k, I finished it in 59 minutes and I thought that was good lol....this makes me feel bad 😂

[@daryadarya1178]

so her speed is around 13km/h... I cycled to a store yesterday and my average speed was 12 km/h

[@FashionUrge]

Brilliant video thank you Niomi! ❤️

[@ascubadoo3151]

I’ve been running for years and can’t get past 5k in 37 minutes, my body just won’t go any faster 🙃😅

[@jacquieevans1712]

Try running up hills and interval running . You will definitely get faster.

[@magdalenakryczka3477]

Great video, thank you so much

[@erinmarie27]

Every time I see a runner all I think is "wish I could be a runner like that!" I find running so hard but would love to start!

[@rosiedavis7760]

I needed this ! Thank you x

[@Jess-wf2ut]

Thank you this was so helpful 💚💚

[@activeattire4me837]

Great tips!

[@user1607987]

a really nice, relaxed and yes, useful video.

[@rachelrach142]

Can't run at the moment as I have a torn achillies ( bloody parkruns)😂 I have a love/ hate relationship with running. When I see other people running I miss it but when I actually run it's a bloody chore 🏃

[@anissapatel2260]

where do you keep your phone when running? x

[@maedirl]

Mobile armband. I have exactly htis one www.decathlon.co.uk/pink-smartphone-armband-id_8488657.html . Just make sure it fits your phone :)

[@allegrakelton9597]

You can also cut the toe off a sock, i find a long sock works better/lasts longer, as you can put it up your arm, put your phone flat on the outside of the top of the sock, then fold tge bottom half up and over your phone, keeps the phone from sliding out the bottom :)

[@msmiami212]

Also so many brands of running leggings have a phone pocket built in.

[@hollythwaites]

I put it in my hand lol x