on Feb 6th, 2010Q&A – Got any running tips for my first 5km?
Paula asked: I have just started running after having my second child. My goal is to run a 5km in the next couple of months and maybe a 10km sometime this year. I haven’t done much running before so wondered if you’ve got any good running tips for someone starting out?
Answer…
Hi Paula. The first thing you need to do – if you haven’t already – is buy a good pair of running shoes, preferably from a specialist running store where you can get professional advice on the best type of shoe for you.
If you have just started running your first goal is to run for 20 mins without stopping. The key is to build up gradually over several weeks, with a combination of walking and jogging – 2 mins walk/1-min run intervals for a total of 20 mins is a good starting point. Once you can run continuously for 20 mins you can concentrate on building up your running time and distance.
Aim to go out 3 times a week and avoid running on consecutive days – your body needs time to rest and recover in between sessions. If you do want to exercise on your rest days, opt for a lower-impact activity such as yoga, cycling, swimming or strength training.
Good luck!
Louise Graham has been a keen runner for 15 years and is a UK Athletics licensed running group leader. In 2009 she set up mumswhorun, a women-only running group that promotes running as an ideal activity for women.
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I just started running and completed my first 5K. It came really easy – I accomplished that distance in just 2 weeks, but now I’ve been asked to participate in a 1/2 marathon in April. Yikes!
Wish I could run barefoot. I know it’s crazy, but when I workout at home I’m always barefoot (even doing cardio). It just feels right.
Great tips Louise, I agree that building up gradually is the key… if you have two months to prepare for it then take it easy.
@Yum Yucky… Hey Josie, well done on completing your first 5K! A 1/2 marathon is a lot more serious so good luck. Will be impressed if you do that barefoot.