The permutations of a 5km loop are restricted only by how hard you can push yourself in three hours. Elites could manage a marathon, but everyone starts somewhere, so perhaps you're just getting into running, and want to make the most of those precious three hours within your 5km loop.
So how to start?
Do the run/walk combo thing
Go easy to begin with. Use the walk/run/walk method - walk for 2 minutes, run for 2 minutes and then again walk. You can gradually build into longer intervals of running and decrease your walking time. Build it up slowly and know that there is absolutely no shame in walking.
Easy on the pace
Find your comfortable running pace and don’t start off too fast. We all have a comfortable pace - this is a speed where we can jog and chat casually without being out of breath. It’s very easy to start off running too fast, so we need to reign this in before you overexert yourself, which could lead to injuries. Our bodies need to adapt, which may take some time. However, this will build a stronger running base long-term. Be patient.
Remember that this is a lot of stress on the body if you’re a beginner. Even if the first run went well, give your body some time to recover. Try not to get too enthusiastic and train every day. Let your body adapt and build your fitness slowly.
Hydrate
This will will help flush out any lactic acid, so drink up! A pre-run coffee is also your friend, here's why.
Pay attention to your technique.
Make sure you’re landing softly on your feet, not over striding and relaxing your upper body. As you relax your shoulders you should have a natural swing in the arms, which helps to rotate the hips. Short, easy steps are the way forward. Gradually you’ll be able to build into longer, faster strides.
Make sure you invest in some decent road shoes, as well as trail trainers. Mixing up your running surfaces will make you a stronger runner. Running on road or a pavement is good for faster running and you’re less likely to sprain your ankle. However, it’s tough on the joints. Don’t just pound the pavements. Learn more about form and posture here.
Add some cross-training
As a beginner it’s very easy to get caught up in just running. The reality is we all need to cross-train. Having a strong core is crucial for a runner to prevent injuries. Only doing abdominal crunches is not the answer, you need to strengthen your back as well as your front, learn more about: strength training and apps you can use at home.
Smile
Remember running shouldn’t feel like a chore. Even now. t’s a gift just to be able to run, so embrace it. Running is very good for your mental health.
Recovery
Crucial for you to be able to enjoy tomorrow's run, even if you are just starting out. Learn more here.
Keen to push your 5km to the next level? Here's how.
