During the Coronavirus pandemic, many individuals took to running as a way of making the most of their one form of exercise a day. Running offers a great escape, a way to de-stress and experience nature at a fast pace. Unlike walking, running offers the benefit of intensity. Step by step, in motion, the world seems to drift by. I think what most drew me to running was the idea of being outside and exercising away from the distraction of machines, talking and social media. Of course, you are never completely free from these aspects (honestly, if you find a completely person-free running route I am envious), but it is generally a great escape for the best part.
I have been running on/off now for around 7 years, but if you wanted to track when I started to take running seriously, it would be in 2018. 3 years on and I can run a sub 50 minute 10k, a sub 23 minute 5k and I completed a half-marathon in 1 hour 49. It never ceases to amaze me how far I have come. I always took the excuse that being 5 foot 3 I would never be a fast runner. At school, I was never picked on team sports and I took it upon myself to downplay my abilities. It is easier to tell yourself that you will never be good enough than it is to motivate yourself to do better at such a young age. It is only until I started to use exercise as a positive outlet for my mental health that I realised just how resilient I actually am. Thus, in 2020, I decided to give running my all and decided to run a half-marathon. Now, in 2021, I am in training to run the London Marathon. It truly is a pinch-me moment to have been granted such an incredible opportunity.
It is no secret that running your first 5k is a big milestone. Whether you are new to running or are an OG runner, the 5km (or 5000 metres/ 3.1 miles) is a great mark for testing your fitness and abilities as a runner. You have apps such as ‘Couch to 5k’ which offer a guided program to individuals hoping to be able to run this distance. I probably ran my first 5k at school since we would have annual cross country races which would FORCE us to run. I remember dreading the words “cross country” and begging my Mum to let me get out of it. The irony is, if I had put some effort into it I could have done pretty well. Still, I did come 15th out of 44 girls which seems like a foreshadowing of my running successes later in life. But, I want to reiterate that running is no easy feat. It is a challenging sport and not for everyone. All I say is, maybe give it a go if you are wavering. Equally, if you hate the idea of running and have no intention to run due to mental or physical reasons that is absolutely ok too. If you asked me to ski I would say no. We all have things we are and are not good at. That is human nature and we should not be ashamed of our strengths and weaknesses.
Here, I want to share my personal top tips for how to run a 5k. Admittedly, I am not a qualified running coach nor do I pretend to have qualifications in sports science. So please, if you are looking for specific running advice, maybe consult a qualified running trainer. These are just my own tips for anyone starting on their journey to running a 5k:
Top 5k Tips:
- Be patient. Learning a new skill takes time so do not expect it to happen overnight.
- Increase your mileage gradually. I would suggest maybe increasing by 0.5k each week/fortnight. If you are starting out as a complete novice, maybe try walking 0.5k, running 0.5k. Only increase mileage when you are ready and feel comfortable to do so. Jumping straight in the deep end will only lead to injury.
- Rest. A massive part of being able to run your first 5k also comes with looking after your body. That means knowing when your body needs time off to repair.
- & Recovery. A similar point to above, however, I want to stress the importance of good recovery. That means stretching your muscles after EVERY run. It can literally be five minutes but it will do your muscles the world of good. Maybe investing in Epsom salts – they are great in baths for muscle soreness. Taking a magnesium supplement – again, I am not a qualified nutritionist, but I find it helps with easing any achy muscles.
- Warm-up. Do not run out the door and expect to run a PB let alone run without getting injured. Make sure to warm up for 5-10 mins before every run.
- Make a playlist. Personally, I am someone who loves listening to music when I run. I love making running focused playlists – they help me control my pace and provide distraction when my mind gets bored. If you are not a fan of playlists, maybe try a podcast or audiobook to listen to whilst you run.
- Fuel. Getting sufficient nutrients and enough water is key to building your strength as a runner! Carbohydrates are definitely not the enemy.
- Cross-train. A great way of building up your strength and stamina as a runner is by cross-training (that means doing other activities which will help you work towards your running goal). Some examples include: weight training, yoga, pilates, swimming, High-Intensity Interval Training (HIIT) & core exercises.
- Plan out your goals. Set a realistic time scale for when you would (realistically) like to be able to achieve your goal of running a 5k. By having a date in mind, you are more likely to stay accountable.
- Get a friend or family member involved. Completely optional, however, it might help you stay accountable if you do it with someone else. Being able to send a friend a message when you are feeling un-motivated might just be the thing you need to get you out of that door.
- Treat yourself. With achievement should come reward. Maybe set yourself a little treat for when you do get to that final distance. Again, it is all about accountability. You are more likely to stay accountable if you know a new pair of shoes is waiting in a few weeks.
- Be kind to yourself. We are in a pandemic still. It is ok if you start and do not feel like this is right for you. Give it a go and see how you get on. You will never know if you do not try.
All in all, I truly hope these tips may help you in your journey to running a 5k. If you have any questions, feel free to drop me an email or message in the contact form and I will get back to you. Otherwise, follow me on Strava and happy running!
IVC