October 06, 2021

How does KICRUN work? Here’s everything you need to know!

Meet Hannah! Our expert Physio behind our brand new running program, KICRUN; helping you run 5km in just 8 weeks with confidence! 

A bit about me:

I am a physiotherapist and Pilates instructor with a special interest in running. I started running when I was in primary school and have never really stopped. I love the way it gets me outside, clears my head and gives me that endorphin rush. Having run for many years now, I have also experienced many niggles and injuries. I used to think it was just a part of running, to be injured every now and then…
After graduating from uni and starting to work with many different runners, I realised that this did not need to be the case. This is where my passion began. I treat runners of all abilities, but I find it particularly rewarding to work with new runners and clients who think they were just ‘not built to run’. I can’t describe how excited I was to be asked to create this 0-5KM KICRUN program. 

What is KICRUN?

KICRUN is a program designed specifically for new runners or runners who have had a bit of a break and are ready to get back into it. We use intervals of running and walking to allow your body to adapt to the new load gradually and safely. There are three runs per week and each run is a little different, building on your tolerance to get you to 5km over 8 weeks. You will be guided through each run by Laura, who will be motivating you and providing tips and tricks to help make these runs as enjoyable as possible. I have designed this program to make the process inspiring, fun and safe – exactly what running should be!

My top tips for preventing injury when running:

1. Footwear:

No matter how far you are running, you need to start with good shoes. Finding the right shoes for you can be a bit of a challenge, but the best place to start is with a fitting at a store dedicated to running shoes. Pick a store with a wide range of variety and brands and make sure you take them for a quick run up the street before you commit. If you have any specific concerns (high arches, flat feet, shin splints, knee pain), I’d suggest seeing a podiatrist first for some guidance and advice.

2. Build up gradually:

It’s common to think that when you start running you need to push yourself. I often see clients who decide to start with a 3km or 5km run, but this tends to cause overload and injury. Starting with interval runs, where you alternate between running and walking gives your body the chance to adapt to the new load. It will also help to prevent your runs from becoming so difficult that you dread them rather than looking forward to them. This is where the KICRUN program is perfect to guide you safely from 0-5km.

3. Vary your runs:

Aim to vary each of your runs so that your body is being loaded differently across the week. The KICRUN program includes three runs per week and each of these runs is different. It can also help to run in different locations, partly to keep things interesting but also to help your body to adapt to different surfaces and surroundings.

4. Pace:

Start slow, running does not need to be fast! In fact, a great way to start is to set a pace that you can hold while also maintaining a conversation. Generally, your body will find it’s natural pace after a few runs. Work with this and once you reach your 5km goal, you can then focus on increasing your pace if this is a goal for you.

5. Warming up and cooling down:

This is so important! Before you run, you need to get your body moving. Just 3-5 minutes of your time will make such a difference to the way you feel during your run and your recovery afterwards. For your warm up, think of getting the blood pumping and muscles working, rather than static stretching – save this for your cool down. When cooling down, you want to think of getting some length back in the areas that may have shortened during the run. This typically includes your calves, hamstrings, hip flexors and lower back.

6. Strength and flexibility:

Most runners just want to run (guilty!), but it is just as important to look after your strength and flexibility as it is to complete your runs. KIC offers a range of Pilates, yoga and strength classes on the app. I would suggest aiming for at least 2 of these per week, in addition to your 3 runs. While you are working on your 5km goal, it is best to minimise the HIIT sessions and focus more on strength and control. Aim to have a day off in between each run, where you do a strength or Pilates session and try to include 1 yoga session per week.

Here's an example weekly planner:


  • Monday – Strength/Pilates
  • Tuesday – Run
  • Wednesday – Pilates
  • Thursday – Run
  • Friday – Strength/Pilates
  • Saturday – Run
  • Sunday – Yoga

My final tips:

  • Take it slow, follow the program and trust the process.
  • Warm up and cool down.
  • Breathe.
  • Be proud of yourself.
  • Make a great playlist.
  • Find a friend or a location that inspires you.
  • Smile and have fun!



Find me @fizzy.han and @upwellhealthco and reach out if you have any questions! I’d also love to hear from you as you work your way through this program.