A friend on Twitter recently challenged himself to train for his first 5k in just 14 days. On top of this, he further challenged himself to run it in under 30 minutes. And guess what? He did it! Hardcore.
— Chris Bray (@Azhreicb) July 25, 2015
However, us mere mortals tend to take more than 14 days to train for our first 5k, so here’s my guide for new runners.
Get a training plan
In the olden days, before smartphones (yes kids there was such a time), we couldn’t download apps like the Kiqplan coaching app and had to make do with plans in books or printed off from the internet. I can’t remember where I got my first training plan from but it was one of those Couch to 5k plans that starts off with run/walk and progresses to 5k at the end of the plan. These plans usually last for 8 weeks or so but it took me twice as long to get through mine, so if you have to redo a week, don’t worry about it. Everyone progresses at different speeds.
If you want a laugh, go to the beginning of my blog and you can read all about my early running days back in January 2006, including endearing little snippets such as:
It was the first of the 3 minutes running / 1 minute walking (repeated 6 times) schedule today and doing 3 minutes non-stop was surprisingly easy, seeing as when I first attempted to run a few weeks ago, a minute nearly killed me.
As you can see, we all started somewhere.
Get comfortable kit
There’s no need to go out and buy the most expensive kit, especially if you’ve just started running as who knows if you’re going to continue with it? I would advise not doing what I did when I started running though and buy something more comfortable than thick, heavy tracksuit bottoms, a normal cotton t-shirt, two normal bras worn at the same time, a thick, heavy, hooded fleece, and a stiff pair of trainers that cost £10 from Shoezone. You can get perfectly decent kit at bargain prices from Sports Direct although you should probably go to a specialist running shop and get them to advise you on the right running shoes for you. Be warned though – proper running shoes aren’t cheap, although Decathlon‘s own make, Kalenji, are reasonably priced and I was very happy with the ones I had a couple of years ago.
Running is more fun when you know you’re going to get home and see pretty charts and graphs and stats and stuff. There are millions of fitness apps to download and try and you can even run away from Zombies if Zombies are your thing, or you can just be old school and get a good old Garmin like my Garmin Forerunner 405 (other GPS watches are available, such as the Tom Tom Runner also pictured below).
Or you can be even more old school like I was in the early days and just use a stopwatch and pedometer. Or you can be really really really old school and not use anything. That would be weird though.
The other gadget I don’t run without is my iPod. Lots of people don’t listen to music when they run but maybe they sound more elegant than I do when I’m running.
Get a race booked
You could do a parkrun, but it might be more rewarding to do a ‘proper’ race and get a medal at the end for all your hard work.
You will be nervous and you will be scared but, trust me, you’re going to fucking love it and you’ll cross that finish line with a massive grin. My first race was the Crisis Square Mile Run and I still smile when I remember how I felt when I’d finished.
Get clued up on nutrition
I’m joking. It’s 5k; eat what you want.
So, that’s my tips for new runners. Enjoy your first 5k!