GLENN Sullivan has been running for most of his life.

With experience from football, coaching, and athletics, he now has a focus on running. He recently shared some advice with the Sentinel-Times to help new runners develop sustainably and injury-free.


What makes a fit and healthy runner?

Start at an easy level and build up slowly. Most people try to do too much when they first start out and get injured or sore and stop. Start with a brisk walk three or four times per week and then build a jog into it. When I got started again in 2012 my run was a very slow jog for 2km. I slowly got quicker and built it up. So, a “fit and healthy” runner is one who does what they are capable of without getting injured.


Do I need expensive equipment?

No! You do need proper running shoes and if you are planning to run fast, you need light shoes for racing – only the races though. My training shoes always cost under $100 (generally Adidas Duramo). Find something that works for you and then stick to it. Scientific studies have shown that paying more for running shoes does not help to prevent injuries. The key to your running shoes is comfort.

*Expensive trainers are not worth the money, finds a small study published in the British Journal of Sports Medicine.


Should I monitor my running or just go by feel?

Go by feel. But a sports watch is great for motivation – just don’t look at it while the run is in progress. At the end of the run load it to an app like Strava just to keep a track of your improvement.


Where are some good places to run around Bass Coast?

The rail trail and the Inverloch coastal footpath. I highly recommend the Desal tracks.


How much training should you do when starting out?

Here, do it by feel. If your body feels sore, then you probably need a rest day. Just start light and build it up a little bit at a time. As a guide, I got back into running in late 2012 and would run two or three times per week on my 2km course at the start – a very slow jog.

By the time I started logging my results in May 2013, I was running three or four times per week – around 15km to 30km each week (but with a real light week every now and then).

By October 2013, I was running four or five times per week – around 25 to 40 km each week. At this point I decided I wanted to run a marathon, giving myself a two-year plan.

My aim was to get to a half marathon in October 2014 and the marathon in 2015. By May 2014 I was running five times per week – two rest days – and covering 45km to 55km per week. So, it took me almost two years to slowly build to this point. That is why I have been so “fortunate” with injury.