Are you new to running, but want to set a reasonable, reasonable goal to give yourself something to aim for? Planning a 5K race is a great place to start. It’s challenging enough to force you to run more often and train for something, but it’s not far from hitting the 10k mark. It can still feel overwhelming and uncertain, even if you’ve never run before or are doing this solo.
So how do you start training for a 5K?
My name is Katie McDonald. I’ve logged over 200 miles on the Runkeeper app and completed 2 half marathons as a runner in the UK. I found that when I was training for a 5K or even a longer race, the power of Pilates and kettlebells also helped me become a better runner. But for now, I’m excited to share some of my best tips in hopes that they can inspire and help you, my fellow fitness enthusiasts!
So, let’s go.
Start running!
Anyone can start somewhere. Everyone has start somewhere. This is something you have to accept to begin with. And another is that you will feel tired and a little sore when you first start working out. But training and planning for a 5K doesn’t have to be scary.
Give yourself enough time. If there’s a 5K race in 2 weeks and you’ve never run before, maybe reconsider! But if you have a few months, you have plenty of time to get up to speed. Very Well Fit has some helpful resources if you want a fully written 6-week plan for a 5K race. You might also consider the NHS Couch to 5k.
In my experience, you want to start slow and steady and build on what you can do. Don’t sprint from day one because you will end up disappointed and deflated. Instead, jog for a few minutes, then walk or rest, then continue.
Everyone has to start somewhere, and these small steps to planning your 5K are absolutely essential to avoid overwhelm and ensure you don’t overdo it.
Don’t forget to stretch
I made the mistake of starting a run without stretching or warming up. I also missed stretching and cooling down after a run. And I can honestly confirm that the experts are right. Stretching really wakes up your muscles, ready to work, so it’s less of a shock when you’re running. This means you are less likely to suffer an injury.
And then, once you’ve completed your running distance for one session, go for a very slow jog to cool down. Or descend at a walking pace. Give your body a chance to understand that the pace is slowing down and that it can adapt. Otherwise, if you go from sprinting to stopping suddenly, without stretching, you will feel it the next day.
Like Bryn West from the TV show Gavin and Stacey said, you end up being “as stiff as a brick the next day“.
Run somewhere green
Running outside is one of the best ways to spend time, IMHO. Don’t get me wrong, I occasionally use the treadmill at the gym as a workout method. But I love it when I can get out and enjoy some greenery while I run.
Sound familiar? There is a reason. It is scientifically proven that nature helps us think better and feel better. Nature Connection Guide talks about a study. Richard Taylor, a physicist and artist, discovered that people who looked at nature and saw all the different shapes felt calmer. He looked at their brain waves and this is the impact it had.
Professor Jules Pretty says that even a 5-minute dose of nature brings immediate well-being. But of course, don’t limit your workout to five minutes!
So when people talk about how being in nature makes them feel different, and those who like to get outside to take a break, this is why. Nature is not all “woohoo”. This is a proven fact.
So when you’re planning a 5K, remember to use nature to get outside and train for that 5K distance – and don’t forget to stretch!
Written by Katie McDonald, runner and owner of lifeofamissfit.com