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How to Train for Your First 5k Run

29th Jan, 2020



How to Train for Your First 5k Run

You want to prepare for your first 5k run ever, but don’t know where to start? Then this article will suit you right. We provide you with the 5 most important steps to prepare for your first 5k training run. 

Make sure you are in good health

Before you start your new training routine and path towards your first 5k run, you should consult with your doctor or physician to make sure your body is ready to go. A regular checkup at the doctor and a quick talk about your new venture into running is definitely a very important step for people who have previously not been active. 

Find the right training plan that suits your abilities and lifestyle 

There are countless different training programs you can find online or in books that will prepare you for your first 5k run. Before you chose one of these training plans, it’s important to know that they are not always one-size-fits-all. Make sure to choose a schedule and plan that really fits in your lifestyle. So don’t just choose the first one you find, but check your alternatives and have a closer look at how these programs are structured. 

Find a training partner or join a training group for motivation

Running by yourself can be very boring. If you are training hard to achieve a goal its always easier to do so with a friend or in a group. You will push each other to train harder and better and to be consistent in following your training plan. Make sure to check out your local running club, because there are certainly people with the same goals as you. 

Find the right equipment and fuel your body right

When you are running longer distances it is very important to have shoes that don`t hurt, cause blisters or impair you while running. Make sure to visit a professional sports store and try on different pairs of shoes. Don’t just order them via the internet, because your running shoes really have to fit you well. 

Once you have the right materials, try to find some fuel for your body that you can take before and during your training to help you train more efficient. There are many electrolyte drinks, energy gels etc. that are specifically made for runners. Try some of them and see which ones are the best fit for you. 

Figure out a pre-run routine that gets your body ready for your run

Before starting any run, it’s important to warm your body up. If you skip the warm up, you are increasing the risk of muscle injuries and you won’t be able to perform as well. Make sure to include a lot of dynamic stretching in your warm up routine to get the muscles ready to go. Save the static stretching for after your run. 

A good pre-run routine should include dynamic stretching exercises like walking lunges, high knees, straight leg kicks and walking and easy running. After your pre-run routine, start with a slow pace for the first 5 minutes and then, once your body is warmed up and ready to go speed up to your comfortable jogging or running pace. 

Now you are ready to go outside and start your first 5k run training Session!


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