Posted on March 04, 2015 by Jenny Cromack

It’s that time of year where the weather improves and many people will start to think about running a 5k or a 10k. Many of you reading this blog may never have run a 5k, you may fancy doing one but you’re a little scared or nervous about running your first 5k. There are probably all sorts of thoughts going through your mind…what if you’re last, what if you have to walk…..don’t worry! You won’t be last and so what if you have to walk, you will have completed a new challenge in your life…..running your first 5k (or 10k!), and believe me you will feel ever so proud when you cross that finish line!

 

So, if you’re tempted to have a go, here are some top tips from the personal training team at motive8 North to help you on your way to running your first 5k.

1. Start of steady.…if you’ve never done much runnning before don’t expect to go out and run 5k without stopping on your first session. Start with a run/walk programme and gradually build up how long you can run for each time you go running.

2. Don’t set off too fast....if you do I can guarantee you will soon give up as you will feel you can’t go the full distance, start off at a pace which is about an effort level 6-7/10, if you were running with someone you could have a short conversation as you were running before getting breathless. Try to keep this pace going for as long as you can, walk for a bit then start running again!

3. Build up gradually…..gradually increase the distance each week, depending on your fitness levels you might not be able to do 5k straight away. Don’t panic, gradually build up your distance each week.

4. Get some good trainers…..there is nothing worse than getting blisters, or even worse, getting injured by not wearing the right trainers. Visit a running shop or see the personal training team at motive8 North and get your gait analysis done so you know you are wearing the right type of trainers.

5. Ladies, invest in a decent sports bra….I blog about this a lot, the number of people I see running with a normal bra on, no wonder they stop to walk, I would too if my boobs were bouncing around everywhere. It would be just too uncomfortable (not to mention the impact on saggy boobs in later life!)! Get out there and buy a sports bra!

6. Run with a friend….I can guarantee you have a friend who would also love to run their first 5k but is scared like you are, share and enjoy the experience of training together and encourage each other throughout your training.

7. Sign up for a race……I love the Race for Life as an event for running your first 5k as the atmosphere is great and there are many other people for whom this is also their first 5k. But unfortunately the Race For Life is only for ladies, so if you’re a guy, find another event and get signed up! Put all of the hard work you have put into training into practice and feel proud as you cross the finish line!

8. Get along to a Park Run…..If you have never heard of Park Run’s they are free 5k events which are run in local parks every Saturday morning at 9am. They are full of all types of runners…..fast runners, joggers, runners and walkers, people with kids, people with dogs…..but I can guarantee you will be welcomed with open arms whatever your ability. 

I hope these tips to running your first 5k have inspired you to sign up to an event…..what are you waiting for?! Be confident, you can do it!