Fitness Training
First, go sign up. Then, discover how to best prepare to take part in this unique global running race.
Registration is now open for the next Wings for Life World Run happening on May 4, 2025! If you're interested in taking part in an event that connects runners and wheelchair users globally with a fun, one-of-a-kind format and a compelling charitable objective, then simply click here to sign up.
Amateurs will be rubbing shoulders with elite athletes as a virtual Catcher Car chases down them down, and the last male and female standing -- those who cover the most distance before being caught -- will be crowned champions.
There are also thousands of people running their own race in their home towns against a virtual Catcher Car using the Wings for Life World Run phone app, either alone or by organizing their own local event. The app will send a digital Catcher Car after you've run your first half-hour. The app tracks you with GPS, picking up speed incrementally until it catches up, helping you push yourself to the limit just like those at the 'real' meet-ups.
Here are seven pointers to help if you're a total newbie, or looking to fine-tune what you already know.
Kelly Whittaker’s the brains behind Wings for Life World Run’s tailor-made programmes for beginners and intermediate runners that you can find on the official website. Here she shares some advice with us...
01
Get into a positive mindset… and buy some new shoes
"Training for the first time can be scary," says Kelly. "First and foremost, you need a positive mindset."
"Think of every run as a new adventure. Proper running gear for the climate and new sneakers/trainers are essential. Some of the most common running injuries happen because beginners wear incorrect or worn-out shoes," he added.
"Go to a running store and have an expert check your stride to ensure you’ve got the right shoes for the job."
02
Run with a friend or use your favourite tunes to motivate you
Good company’s a great distraction
"A friend always helps, especially when you're starting out," says Kelly. "It can be daunting to run miles outside alone, and good company’s a great distraction. But if you choose to go solo, make a motivational playlist."
Here's our favourite running playlist to get you started:
03
Don't get injured trying any heroics
"Don't try to be a hero! Start with short distances at a comfortable pace," advises Kelly.
"Building gradually will prevent injuries that could completely derail your training. Also, make sure you warm up before runs with some dynamic stretches: high knees, jumping jacks and butt kicks are perfect."
Building gradually will prevent injuries that could completely derail your training
"Afterwards, recovery is key. Foam rollers can be a runner’s best friend. Stretching and proper hydration either side of a run will make sure you bounce back quickly for the next one."
04
Balance your training with your home/work life to see the benefits
"Running is a test of mental and physical strength," Kelly explains. "Only you can push yourself to run further and run faster. Sticking to a training plan will not only improve your pace, the benefits will turn up in your normal life, helping you stay focused on everything from work, school and family. Running will make you feel great about yourself and running for a great cause will only make it better. Before long, you’ll realise the best runs are the tough ones. They’ll build the most strength in the end.
Before long, you’ll realise the best runs are the tough ones
05
It's not just about what you eat
"Everybody's different. Experiment with different foods and mealtimes before your shorter runs until you find what works for you," says Kelly. If you run in the morning, get up early and eat a healthy breakfast that'll give you lots of fuel. If you go later in the day and eat a lot, you may feel the day’s meals weigh you down. No matter what, don’t run within an hour of eating!"
06
Results will improve gradually, not immediately
Don't get frustrated if you don't see results right away
"You’ll feel the mental benefits before you notice the physical ones," Kelly suggests. "Running helps people sleep soundly, focus better and feel stronger and more energised. It can complement other exercises too. Combine your runs with strength training and cross-training and you’ll get even more out of them. And remember, don't get frustrated if you don't see results right away. Every run will bring you closer to them."
07
Use the goal calculator!
The goal calculator on WingsForLifeWorldRun.com will make sure you get exactly what you want from the run.
The Wings for Life World Run takes place on May 4, 2025. All funds raised go directly to finding a cure for spinal cord research.
Good luck!