Training for Your First 5K Run

I’d like to think of myself as a runner these days, having completed a number of races of all distances ranging from 5K up to the half marathon distance. I’d also like to think it was inspiring to see someone else getting out there and groaning for their next big race but then I had a thought and realised it’s maybe not so easy to take those first few steps to begin your journey with running.

The smallest race distance for adults, is the 5K run and although this may seem an easy feat for those who have taken on a marathon, the 5K distance can feel like a marathon itself if you’ve never run that far before. So we’ve put together a few quick tips to get you started and on the road to toe first 5K race.

Get The Basics

Although running is touted as being ‘free’ this may be a little misleading. However, it doesn’t have to cost the earth. The most important piece is kit is a good pair of trainers; pop along to your local running store to get a gait analysis (they check out how your run) to get a pair suited to your technique.

Then maybe opt for a pair in the sale or shop online for more discounts. The kit (like sports bras, tops, shorts, leggings) can be purchased at reasonable prices from local high street retailers or online again.

Set Your Goal

This could be booking a race or even just putting a date in the diary to attend your first ever Parkrun (a free worldwide 5km run which takes place in local parks each Saturday morning). If you’re going to book a race, make sure you leave yourself enough time to train – a minimum of 8-12 weeks would be a good place to start. Now you’ve got a goal in sight you can work backwards to create smaller goals in the lead up to your event.

Find A Training Plan

With so much advice readily available on the internet and beyond this shouldn’t be hard to find. However, we recommend you find one that can be fitted into your lifestyle. If you can only spare 2-3 evenings a week to get moving then you should make sure your training plan takes that into account. We’ve heard countless great feedback about the Couch 2 5K app created by the NHS.

It’s common practice to start with a run / walk program too so don’t think you’re below par if this is what you need to do. The goal is to reduce the time you spend walking and increase the time you spend running as you progress.

Rope In A Buddy

Research shows that there are many good reasons to choose to work out with someone else. Firstly, it acts as your accountability for getting the session done that you planned. You’re less like to bail if you know someone else is also relying on you to show up, right?! It’s also been recognised that we work a little harder when we’re not alone. If your running buddy is a little faster for you that may help you to push your speed a little. They may also be just the push you need to reduce your walking breaks and progress a little faster.

Keep A Balance

Your number one priority when you start a new exercise regime is to look after your body and prevent injury. To do this, you need to keep a balance; don’t go from 0 too 100 in your first week. Mix up your runs (or run / walk sessions) with some long walks, dance classes, yoga or strength work. It’ll keep you motivated and help to make you a stronger runner overall. No matter how hard it might feel at the time, you’ll always feel so much better having finished a session which takes you another step closer to smashing your goals!

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