Everyone is a beginner at some stage. If you’re starting from zero, the first steps, no matter how few, are steps to a healthier, happier you. To get on the road and start running seems for most people the hardest part. Do not be fooled, it is the easiest. After you have managed to get up and run, you will fall in love as many other runners. You discover your pace and strength while you run. Regular runs will help you lose weight, you will feel your stress dissolving and you boost your energy levels. Already your first runs instill a sense of overall well-being.
Before you start running
Too many people have been stopping running simply by trying to start off too fast. There are few things you need to keep in mind, while starting. 5km is not a short distance for a beginner. It takes you about 5 to 8 weeks of training to get you there. Your body takes time to get fit and strong. Many runners, even advanced, walk in between their running. Listen to your body and enjoy simply being active.
Sign up for your first race
Nothing gets you cracking on a goal like making it official. Sign up for the next 5km race. There are plenty of races almost every weekend. You can choose between trail and road races. After you signed up, you tell everyone you are going to run. Now you have a deadline to be motivated and you can start training for your goal.
Start Your 5km Training
To start your running routine, you should have regular runs. If you want to start to build up to 5km, each session should take about 20 or 30 minutes. Start running three times a week and if you are comfortable, add cross training by cycling, swimming, taking a fitness class. Be sure to space out these days throughout the week to give yourself a chance to rest and recover between efforts. To have a day off between the training is very important. Don’t try to do more, even if you feel you can. It is not important how fast you’re going. Running faster can wait until you have built some strength and your body is fitter. For now focus on gradually increasing the time or the distance you run.
5km Running Program
1st week: 2.5 km, 2.5 km, 3.2 km
2nd week: 3.2 km, 3.2 km, 4 km
3rd week: 3.2 km, 4 km, 4.5 km
4th week: 4 km, 4 km, 4.5 km
5th week: 4 km, 4 km, 4 km
Get a running app
It is easier to keep track of your time and distances with a running app. You can choose between different apps as Nike+, Endomondo, MapMyRun or Runtastic. They are all for free and you can easily download them in your Apple Store or Google Store. It’s not important to have the distances or times absolutely correct, but it should give you a better overview about your performance you do in the following five weeks. And you will enjoy getting gradually better on your runs.