How to run a 5k

You will quickly learn I’m a reluctant lover of running.

To the excessive point of recording all my runs including the date, time, weather conditions, distance, time, pace and what I wore.

However as much as I love it now, starting running was the worst.

Around 5 years ago I attempted running using the NHS couch to 5k podcast however amazing as it is I couldn’t deal with the terrible music and quickly gave up.

2017 I made a new year resolution to complete a 5k. With no fitness background I started on the treadmill at the gym and within 5 minutes I was done. 2 days later I returned, determined to make a better effort. I managed 2km in 17 minutes (a combination of running and walking…mainly walking).

I went 4 times a week running 2km between 14-17 minutes, slowly reducing the amount of walking. Gradually moving it up to 3km, 4km and eventually 5km.

Don’t be fooled, running is not easy or quick. It took me 4 months to run a 5k. Then a further 2 months to run a 10k. Reaching a 5km distance is the hardest thing I have ever done however it gets easier.

Leah’s tips for beginners

• ·      You have bad days and good days
• ·      Hills are good for the soul
• ·      Its takes time
• ·      Even experienced runners struggle
• ·      Don’t go too fast or too far too soon
• ·      Don’t look at how long/far you’ve been running it will almost definitely depress you
• ·      You will never regret going for a run…unless you break your leg then maybe

Make challenges for yourself, race for life, 10k's, weekly park runs. Without targets there is no push. Everyone struggles (see the photo below).

Leah 4 miles into a run, 3oC, torrential rain and darkness. I gave up. Its okay to give up some days, dont push yourself. 

• ·      Find a pace, don’t zoom off as you’ll struggle later. If you have a smartwatch (apple/Fitbit/Garmin) then to run for 30 minutes non-stop (or a 5km) a pace of 9’50-10’00 is good. 10’00 meaning 10 minutes per mile, meaning that you get your 5km distance (3.1 miles) in 31 minutes. Which is a good time for a beginner.
• ·      Find a route, knowing where you’re going will help you stick to the distance and not bail early. Find your preference, trail or road. Try and incorporate different routes. If you’re not ready to brace the outdoors, then start on a treadmill.

• ·      Distract yourself. Often runners enjoy the silence and peace on a run however many of us find that silence deafening. Create a good playlist before a run or audiobooks.
• ·      Dress appropriately. Keep warm especially in these cold months. It is also important to get your feet analysed to find the right shoe to support your foot. Many runners including myself have over pronation, there are shoes to correct this.

              Good luck.

               Leah