Running101: 6 Handy Tips to Get Started

two man running - Running101: 6 Handy Tips to Get Started

Have you ever wanted to give running a shot but you’ve always felt that you’re just not cut out for it? Let me tell you something, running can be the most freeing sport you can get involved in. And, you also don’t have to run competitively if you don’t want to. As a professional runner, I’ve got years of experience and know how difficult it can be to get started.

In this post I will share my top tips on how to get your running shoes on and hit the road. Keep in mind that it is a process, but if you follow my steps, you should soon find your feet. Let’s get started!

man running - Running101: 6 Handy Tips to Get Started

Spring into Action

If you’ve always wanted to give it a try, there really is nothing holding you back but yourself. The quickest way to get started is to do just that. No use in sitting and planning and using your time as an excuse. Make the time, and just do it! All it takes is 20 minutes a day.

Alternate Between Running and Walking

You are not going to be able to run a marathon after the first week, or even month, if you don’t follow a tried and trusted training method. While on your 20-minute run, take a break when you can’t push yourself and walk for a minute or two. Following this technique will strengthen your endurance.

woman run - Running101: 6 Handy Tips to Get Started

Get Down with Basics

In order to make the most of your new routine, you’ll need to follow simple methods and techniques. You have to warm up before every run, and do recovery stretches afterwards too. This will ensure your muscles remain supple and your form improves gradually over time.

Mix it Up

If you are one of those people who easily give up or feel that it’s no use in continuing, consider alternating your routes. New routes and environments make for the perfect motivation when you need that extra boost to keep you going.

woman start run - Running101: 6 Handy Tips to Get Started

Watch Your Progress

Continue with the 20-minute run until you can run the entire distance without walking once. This means you should be able to breathe easily and feel comfortable enough to take things to the next level. Once you have reached this point, either increase your tempo, or the length of your runs.

Keep at It

I’ll be honest with you, it’s not going to be easy. You do get your good days and your bad days. One day you may run a distance in the shortest time you’ve had, and the very next day you cannot make it at all. The key is to persevere and keep at it, don’t give up!

And that’s all of them! I wish you all the best in starting out running. Let me know if my tips helped you out. If you would like to make a difference in someone else’s life, consider getting involved in Free to Run or Right to Play.

5 Pro Tips on How to Start a New Sport

man smiling - 5 Pro Tips on How to Start a New Sport

Starting anything new can be very intimidating and difficult, whether it’s a hobby, a new dish or even a new sport. Nothing is however impossible, and all it takes is a bit of grit, grind and positive vibes. Besides, what better way to kick off the new year than by starting a new sport?

In this post we share our pro tips on how you can get started participating in a new sport in no-time. All you need is the right mindset, our tips and you are good to go!

warmup - 5 Pro Tips on How to Start a New Sport

It’s All About Warming Up

No matter the sport you are participating in, a good warm-up and recovery is crucial to keep those muscles supple. Every warm-up before playing a sport should be at least 10 minutes long and the same amount of time for recovery. Do some stretches and avoid getting stiff!

Get Your Head in the Game

You have to be mentally in the right place when you start out a new sport. If your mind keeps coming up with excuses as to why you shouldn’t do it, your head isn’t in it. As you continue challenging yourself in the new sport, your mind will start adapting and changing.

ball - 5 Pro Tips on How to Start a New Sport

Push Yourself

Let’s face it, learning a new sport is not going to be easy. But that’s the fun part. You’ll have to push and challenge yourself to continue your learning process. By pushing yourself you will slowly but surely start noticing improvements. Nothing is impossible, and you may even become a pro yet!

Be Patient

Don’t be too hard on yourself. No one becomes a pro at a new sport overnight. Be patient and keep in mind that excelling at a new field will take time, dedication and hard work. Keep at it, train hard and set some goals. You won’t regret sticking to it and will eventually reap the rewards.

playing court - 5 Pro Tips on How to Start a New Sport

Make it Social

If you need extra motivation to get things started, why not ask a friend to join you on your new adventure? Perhaps you already know someone who you can join. Sport is a social activity, and the ideal way to encourage sportsmanship and camaraderie. Having some friends join you will also turn it into an enjoyable activity.

Are you amped to get started on your new adventure? I trust that these easy-to-follow tips will serve you well and that you’ll be able to master your new sporting activity in no-time. No matter your age or fitness level, when you apply these basics, you should be able to conquer any sport!

The key lies in never giving up, and keeping your eye on the goals you set out for yourself from the start. This will keep you motivated and your mind open for transformation. And remember to do those warm-ups and recovery sessions before and after every exercise!

The Top 4 Ways You Can Increase Your Energy Levels

woman rest - The Top 4 Ways You Can Increase Your Energy Levels

Working a solid 9-5 can be tiring. A constant juggle between your professional and personal life can leave one feel exhausted too. How is it possible to get more energy when you already feel worn down and stretched to the limits?

It is in fact very possible. Here I share my top tips on how you can start increasing your energy levels today. Let’s get started.

Get Moving

While regular exercise has fantastic health benefits and can increase your life expectancy, it can also boost your energy levels. You don’t have to be a fitness fanatic to get that extra skip in your step either. A simple 10-minute walk can do wonders if you are experiencing low energy levels.

rest feet - The Top 4 Ways You Can Increase Your Energy Levels

Get More Rest

I’m not talking about frequent breaks during a work day. Sleep is however important to keep your body and organs functioning optimally. If you are not getting enough sleep, you are probably struggling with low energy levels. Make sure your room is dark and that you get at least 7 hours of sleep.

Drink Loads of Water

Whether you are following a tough exercise routine and sweating a lot, or not, staying hydrated is key to your energy levels. It also increases brain activity and keeps your body functioning the way it should. Be sure to drink enough water during the day to prevent dehydration and increase your energy levels.

friends - The Top 4 Ways You Can Increase Your Energy Levels

Be More Social

While it can be difficult to get out and interact with friends regularly, it is crucial to your health. In fact, studies have shown that lack of social interaction can cause fatigue and a decrease in energy levels. Be sure to make time for social events by visiting friends, volunteering for a local NGO, or whatever gets you mingling.

It’s pretty easy to get your energy levels up, you only need to be mindful of how you spend your day, what you eat and drink and how you use your energy. Feel like getting involved in the promotion of sports? Become a Sport for Ontario volunteer and raise awareness of healthier lifestyles and good sportsmanship.

5 Health Benefits of Running That’ll Motivate you to Get Started

man warming up - 5 Health Benefits of Running That’ll Motivate you to Get Started

A lot of people out there are aware of the health benefits of exercise, a healthy lifestyle and more importantly, running. But sometimes these benefits are just there at the back of our minds and we do not realise how running can change our lives for the better.

As a pro athlete and passionate runner, I can honestly say that I have experienced these health benefits myself. It is my mission to get as many people as possible started and living better, balanced and healthier lives.

Join me as I highlight the crucial benefits you can expect experiencing when you start running.

Keeps the Brain Active

Not only does running benefit you right now, it will do so in the long run. We all know how great and alert we feel after a 30-minute workout. Recently studies have actually proven that running can improve memory, and combat any other diseases that comes with aging.

Increases Mental Health

The runner’s high is no myth, and if you’ve run before, you’ll know what I’m talking about. Any type of exercise can have a positive effect on our mental wellbeing, in fact, studies have shown that after a 30-minute workout there is a notable increase in serotonin. Running is therefore great for those who suffer from mental illnesses like depression.

man running on street - 5 Health Benefits of Running That’ll Motivate you to Get Started

Great for Weight Loss

Perhaps an obvious benefit and the reason why many of us start exercising, it remains a notable benefit. Not only will you burn calories and lose weight, but it will be much easier for you to maintain a healthy weight once you’ve started running. The best part is you don’t have to train for marathons to maintain a healthy weight, just a regular run will do!

Great for Joints

Contrary to popular belief, running is actually great for your knees and other joints! In fact, running can actually increase your bone mass, which means you’ll have a smaller chance of developing osteoarthritis and other age-related illnesses.

You’ll Live Longer

Did you know that any form of exercise can actually add some years to your life? Running at least 5 days a week has shown to increase the life expectancy of smokers and cancer patients. If those with health issues can expect about 2 years added to their lives, just imagine the benefits for healthy folks!

Reduces Risk of Cancer

I’m not saying that running can cure cancer, or prevent it altogether, but it definitely reduces the risk. Multiple studies conducted proved that running and regular exercise can actually reduce the risk of multiple types of cancers. It can also have a positive effect on your quality of life if you are an existing cancer patient.

Not sure where to get started? Consider joining or contributing to True Sport. Here you’ll be part of a community that promotes sport and a healthier Canada.

As you can see, there are loads of health benefits of running. You really don’t have any excuses, so get off the couch and get started today! Your family, friends and body will thank you for it. Need some more tips? Contact me with any of your running or sports questions and I’ll provide the answers and support you need.

The Top 7 Sports for a Healthy and Fit Lifestyle

swimming - The Top 7 Sports for a Healthy and Fit Lifestyle

Are you considering joining a new sports club or want to start living a healthier lifestyle? While it can be difficult to start out, the rewards of expanding your sporting horizons is endless. Not only will you up your game and be more fit, you will meet new people and broaden your social circle too.

In this post I discuss seven sports worth looking into if you want to try something different or new.


Running regularly has many health benefits. And it is not a sport that is restrictive, you can start running at any age and still get the same benefits. Start by running 20 minutes a day, 3 times a week, and you’ll soon discover the wonders of running. Beginners can alternate between walking and running, and work their way towards running without breaks.

tennis guy - The Top 7 Sports for a Healthy and Fit Lifestyle


Known as one of the greatest aerobic activities, an hour game of tennis can burn up to 500 calories. For a full body workout, nothing beats a couple of tennis games a week. It’s also a social and competitive sport that requires quick thinking, sprints and a whole lot of energy.


Swimming is considered as one of the best overall workouts you can get. While you don’t have to swim competitively, going for a swim a couple of times a week will do you wonders. It burns calories, builds muscles and you won’t get out of breath necessarily. The upside is you can do it any time of the year.

cycling - The Top 7 Sports for a Healthy and Fit Lifestyle


While you may have to cough up a small amount for a decent bicycle, it will be well worth it. Cycling is a fantastic low-impact exercise, and you get to cycle with a group of fellow cyclists which makes the activity way more fun and social. You can join a class and work your way up from there.


Did you know that squash is rated as the number 1 sport for health by Forbes? There are loads of health benefits, including improved hand-eye coordination, increased flexibility and strength development. It’s also a social sport, all you have to do is get your racket and join your local squash club.


Rowing is another low-impact sport which offers endless health benefits. You can either join your local gym and use their rowing machines, buy your own and exercise from home, or take to the rivers or lakes. Expect a healthy weight and increased muscle strength once you’ve got the hang of it.

volleyball - The Top 7 Sports for a Healthy and Fit Lifestyle


Last up we’ve got volleyball. Participating in a friendly game can burn quite a lot of calories, increase your agility and metabolic rate to name but a few benefits. You also don’t have to play competitively to benefit from the sport either. Many indoor gyms offer volleyball as a workout.

Are you ready to try out one of these amazing sports? You won’t regret it, I promise! If you have any questions about sports or running specifically, be sure to contact me. I love helping fellow athletes or newbies out with some tips and advice.