Are you thinking of doing your first 5k? Read on for some tips!
tldr? Register for a training plan here; https://ontracktrain.com/
Parkrun, parkrun, parkrun. It's hard not to have heard of parkrun, and with good reason. This global phenomenon has racked up over 7million registered runners since its inception in 2004. It's a wonderful event, accepting the full range of abilities from those running in the Olympics to those who will cover the distance in around 1 hour. Regardless of how long it takes you, there is a deeply entrenched support throughout the community for everyone who does this Saturday morning 5k.
Founded on the principles of inclusion, parkrun is a free, timed 5k, every Saturday morning held in parks across the UK and the world. You simply register online (https://www.parkrun.org.uk/register/) and turn up with your barcode on the day. It is entirely organised by volunteers, so make sure you get involved helping out if you can!
So you've heard of parkrun and now you want to try and do the distance yourself. Follow the 5 steps below so that you can be sure to cover the distance successfully.
- Start by congratulating yourself for getting this far. Often the hardest part of setting out to complete your first 5k is actually getting yourself in the right frame of mind to feel motivated to do so. I promise this will be a great decision. The first couple of weeks when you start might be tricky, but you'll soon get the hang of things.
- Set yourself a target date: All too often I've seen athletes, and those just starting out to have a fairly nebulous concept that they want to run a certain distance without setting a firm deadline. Like all walks of life we need to hold ourselves accountable to make sure we achieve the goals we set out to do. If you have friends or family who are keen park runners, get in touch with them and tell them the day you're going to run your first parkrun. Stick the date to your fridge or set it in the calendar on your phone so you know what you're aiming for. Trust me, accountability is important here.
- Build up slowly. One of the biggest risks with running is becoming injured (think stress fractures, pulled muscles, tendinopathy, tendinitis...the list goes on) and so these are key things you need to avoid. Akin to lifting weights in the gym, you should start at a weight you can comfortably lift and as your muscles adapt, slowly increase the weight. This is exactly the same with your preparation for the 5k since your muscles, tendons, bones all need to adapt and strengthen to the extra force you'll be putting through them. However, they don't all adapt perfectly in parallel. It's possible for your muscles and heart to support longer distances before your tendons and bones are ready, which can lead to injury. The key way to avoid overdoing things is by following a training plan...
- Have a training plan; Training plans are critical in helping you hit your goals, but also reducing your risk of injury. In my experience, my biggest injuries occurred when I became overzealous, excited by my fitness, and pushed beyond my comfort zone outside of my training plan. There are a lot of training plans out there (including a free one you can use on this website, or an AI one if you want something more personalised). The key thing you're looking for is something which slowly progresses you over time towards your target distance. Consider what your goals are; if it's just to run a certain distance and you don't want to worry about pace, then ensure your training plan takes that in to consideration. However, if you are targeting a specific pace, then of course you do want that in your plan.
- Make sure you eat properly; With this extra exercise you're doing, you'll find your calorie output goes up. Whilst you may be targeting this 5k for the health benefits and with the potential aim of shedding a few pounds, it's best to make sure you remain well nourished rather than running a deficit which can run the risk of vitamin deficiencies and poor recovery after runs. I would suggest you don't count calories or target an input or output, and instead focus on a healthy, well-balanced diet which has all the main food groups. Your body needs calories, vitamins, proteins to survive and function well, so give it what it needs!