It’s not about how fast or far you go.

It’s about connection, consistency and conversations.

You choose the distance for the month then break it down into weekly goals.
You choose where, with who, and how you complete your K’s (run, walk, wheel or ride).
Just set your goal and get ready to roll.
Every K you clock helps us create a more connected world.
Join us this July for #ksforruok.

Your K's your way

Choose a distance that’s achievable – remember there are 31 days in July. You can do it alone, but K's is really about connection so we suggest you to reach out and share the challenge.
Whether you pair up with your bestie or form a dream team at work, having someone else to motivate and support you makes all the difference.

Keep it consistent

You can connect to Strava or Fitbit, or log in your K’s manually to show your progress. We want to help you form a consistent, healthy habit, so we’ll support you every step of the way. Our resources page has top tips to keep you on track, and we'll email you inspiration and encouragement. You can also join our Facebook group to connect with your fellow participants!

Build connections

K’s for R U OK? is an opportunity for you to connect with others and build good habits. Ask for support and share your progress with us (#ksforruok) and the world! You’re doing something epic. Be proud and share it out LOUD. Every step you take and every conversation you have brings us closer to a world where we’re connected and protected from suicide.

Meg's K's

Meg discovered K’s for R U OK? in 2022 and it changed her life!

What drew you to K’s for R U OK?

Initially I’d not heard of the K’s for R U OK? event until my sister-in-law posted her fundraising link on Facebook. I didn’t intend on joining, I just made a donation and moved on thinking, good for her! It was only about a week after this that she broke her ankle and could no longer participate so, I decided to give it a go on her behalf!

What were your highlights of K’s for R U OK? in 2022?

I really began to enjoy having these walks as a non-negotiable part of my day. I noticed pretty quickly the changes in my habits and in my mindset. The walks became my time to breathe and daydream. 

What were the hardest parts for you?

The hardest part was probably how long the walks were taking me! The further I went, the longer it took, and I was really enjoying that part. I could have walked for hours and hours, but alas, there was that computer job waiting for me at home! A positive to this was that I realised I needed to speed things up. This is where I began jogging some of the time.

Do you have any fundraising tips for your fellow participants?

Start with family and friends, they can’t say no, 😂 haha!
Post little reminders on your socials with photos of your happy face while on your walks will help inspire others, but always include your fundraising link!

Do you have any training/motivational tips for our participants?

Enjoy the time you have made for yourself. Don’t check your phone. Blast your favourite tunes or a good podcast from your headphones and breathe the air deep into your lungs. 

One more tip, if you are a little self-competitive, like me! Get yourself a watch or download an app that tracks your K’s. I started with a $30 second hand FitBit and a free app on my phone. It was always exciting for me to see how far I had gone and how long it took.

Why do you believe asking R U OK? can make a difference?

It makes it okay to talk about our struggles and it makes being vulnerable okay. Depression and anxiety are real, and they can be crippling at times. And almost everyone has felt this way at least once in their lives.
Asking R U OK? gives people a space to come and see that there are ways to help, and that you can turn things around.

What does K’s for R U OK? mean to you?

The K’s for R U OK? event saved my life.

I was in a dark place and, for a really long time I didn’t have the motivation or the care to try and bring myself out of it.

While I chose to put in the hard work, K’s for R U OK? gave me something to focus on and work towards. Almost a year on and I now go for a run almost every day.