If you have led an inactive life for a few years, and aren’t as fit as you’d like to be, working up to a 5K run is an ideal way to get yourself back into shape.
Covering five kilometres, it’s the shortest of the popular road race distances, but enough of a challenge that it necessitates training. So where do you begin?
Your Current Health
If you’ve never run anywhere before, it’s a good idea to check in with your doctor first. Make sure you don’t have any unseen health issues that might put you at risk. Once you have the green light, training can commence.
Sign Up
To make your challenge real, sign up for a local 5K race. That way, you’ll have a date to aim for, and motivation will come more easily. You’ll need at least 6-8 weeks to train if you’re in fair shape, or more if you’ve never exercised in your life.
Training
There are numerous training schedules you can follow online to prepare for your 5K run. You can also download “Couch to 5K” smartphone apps that put you through your paces. Generally, training starts gently with a mixture of walking and running.
Gradually, you’ll start running more than you walk until you can run the full distance. Progress is often surprisingly quick. You don’t have to run fast to improve: a slower run builds aerobic fitness and will help you run quicker later.
As race day approaches, you’ll typically taper off your training, and rest your body in preparation for the main event.
Benefits
Aside from the pride you’ll feel in completing a long-distance race, of course, there are other benefits. Exercise will help you lose weight, and reduces the risk of heart disease and diabetes.
It’s also good for mental health and may encourage a healthier lifestyle altogether.
In the UK and other countries, there are many “parkrun” events over 5K that you can take part in and enjoy. These are great for meeting like-minded people and giving you extra incentive.
