How to have
A 5k
How To RUN Your First 5K | Running Tips For Beginners
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I sneeze moment I just need a mic just
giving you a name hi and welcome to the
running channel I'm Anna and today with
Rick we're gonna be going through some
top tips to help you run your first 5k
yeah if you're completely new to running
and planning on taking on your first
organized race these top tips will help
get you through it like and subscribe to
the running channel so you get
notifications when we upload new videos
like this one make sure you give
yourself time to train for the run
you'll need at least 6 weeks but
depending on your fitness you might need
up to 10 expect to start with a mixture
of running and walking now if you've got
a fairly solid base level of fitness you
might be able to do this in a couple of
weeks but actually training means you'll
get to the finish line a lot quicker
there are lots of free 5k runs up and
down the country that you can pick one
to fit your timeframe Park runs happen
every Saturday usually at 9 a.m.
these are free fun well organized and
easy to turn up - and they're not full
of speedsters you don't get yourself a
medal at the end have a look for a
training plan there's loes to choose
from online and you can pick one that
you can manage to fit in around
everything else that you're doing as
well
loads of people when they first start
out running 5k use the couch to 5k up
for example and all you've got to do is
get out there and ticks those runs off
just remember though if this is your
very first time that you're embarking on
a 5k we've got loads of tips for you
just check out our video running tips
for beginners our goals will all take
different forms it might be that you
just want to get to the end you might
want to run the whole way without
walking or you might have a specific
time goal in mind bear that goal in mind
when you are looking for a training plan
and those training plans will take
different forms as well so they might
measure your runs in time or in distance
so for example you might have written
down to run for 5 minutes and walk for 2
minutes or it might be run for a
kilometre and walk for a kilometer if
you're measuring distance for your runs
you're probably going to need a GPS
watch or you could use an app for
example Strava
or map my run on your phone they can
measure your distance for you but don't
worry too much about
if you just want to go out and run for a
specific time for your plant or you just
need an ordinary watch to do that don't
overload yourself you can't be too
ambitious
although ambition is good if you start
off going in too heavy it's more likely
you'll get injured or basically you just
give up because it's too hard at the
same time don't be too easy on yourself
it's good to push yourself but not too
extreme where you go over the top one of
the key factors to successfully training
for your first 5k is consistency most
training plans will have you running
probably up to three times a week so try
and set your running days for the same
days each week that way you then get
into more of a habit also try and run in
the morning you're then less likely to
put it off for the rest of the day lay
your clothes out the night before get
everything ready and don't overthink it
that way you can just get out and get it
done
being consistent can be much easier if
you're running with other people set a
date and time every week and that way
you're taking that run off also if you
join a running club many of them will
have 5k beginner programs they can get
yourself started with motivation is the
key to getting you to the start line of
your very first 5k how to think about
the reasons why you're doing it maybe
you're doing it to raise money for
charity or doing it in memory of a loved
one or maybe this is the first step for
you to tackling a longer distance in the
future whatever your reasons are make a
list of bullet points for why you're
running this 5k and stick it somewhere
where you can see it so maybe put it on
your fridge or put it on your bathroom
mirror somewhere that's gonna remind you
because that could be the difference of
getting out for a training run or not on
the flip side though don't lose
motivation if you have a bad run or you
miss one altogether were not elite
athletes and life does happen and
sometimes things will just get in the
way if it's happening all the time
though then you need to think why am I
actually skipping that run
if music helps you make yourself a
killer playlist get some tracks on there
to get you really pumped and ready to
take on the world try something that
really means something personally to you
maybe it's the tune that you always
dance to with your best mate or it could
even be the first song you played at
your wedding whatever it is use it to
get yourself motivated nobody's judging
music perhaps try an audiobook or a
podcast instead we've got a list of our
favorite podcasts that you can check out
to give you an idea or you could try
counting that's paula radcliffe trick or
you can try what's called quiet running
so just listen to your footsteps and
your surroundings and your breathing and
that way you can really get in the zone
whilst you're running when the day of
the event rolls around as well as lots
of butterflies you'll probably have a
lot of questions
Worstell ooh how do I get to the start
line what can I leave my things the good
news is if you're running an organised
race they'll probably give you all that
information in advance all of your
kicked out the night before you don't
want to be wasting precious energy in
the morning running around trying to
find your left sock or a spare safety
pin if you need to pin on a bib number
for your race that way everything is all
ready for you and it's a lot easier and
karma in the morning class
don't treat yourself to a new pair of
trainers to run your race in either
remember the golden rule nothing new on
race day that includes all of the kit
that you're wearing as well wear
something that you felt comfortable in
during a training run that way you're
less likely to get any chafing or
blisters if you're doing a park run as
your first event it's a good idea to
sign up to one as a volunteer to one
first that way you can get to meet some
new people get to know the course and
get to allay any fears or concerns you
have about what's about to take place
also if you get a chance have a look at
the terrain are there any hills if you
get to know the ups and downs of the
course it's gonna be much easier on the
day don't get too carried away with the
excitement and buzz of race day as soon
as you're off and running it can be
really easy to just hammer that first
mile for then you might find the next
two point one a little bit more tricky
because you've used up
your energy reserves the best way to do
this and make sure that you're pacing
yourself okay is not to start too near
the front near those faster runners
unless of course you're going to be
running fast as well but if you manage
to pace yourself correctly you'll have
enough energy left in the tank to start
overtaking people at the end which feels
absolutely great
and speaking of overtaking people when
you're running in a race it'll feel
quite different to when you've been out
and training on your own doing runs on
your own because there are loads more
people around you we're running at
different paces it's a good way to try
and push yourself a little bit harder by
keeping up with somebody ahead of you I
like to call it picking people off
because then when you overtake them at
the end it feels amazing
don't worry too much though if you don't
get your pacing right on race day it
happens to everyone all of the time and
it's just something to learn from and
remember for next time
recruit friends and family to support
you on the sidelines and at the finish
their support is going to mean the world
they're also great for taking photos so
you can brag about it later also smile -
not only will the photos but better but
it will help you relax and actually help
you run better because you'll feel less
tense don't forget to take it all in
when you finish you've just finished
your first 5k and you'll never get that
feeling again chances are it was
probably an early start as well so why
not grab your support crew and head off
and get some brunch after to reward
yourself well done on making it to the
end of your first 5k check out the
running channel for some more tips for
running beginners and we'll see you next
time
you
