Never run a kilometer in your life, or have been running but never been able to complete 5km?
This article is for you.
It’s possible to finish a 5km run without stopping. An average runner takes 25-35 minutes, and a beginner takes 30-40 minutes.
Follow along for the ultimate guide to completing a 5km run even if you’ve never run before.
- Begin with a Warm up
A warm-up consists of dynamic movements done before a run or a workout to loosen tight muscles and boost energy.
Related: 6 Gentle Warm up and Cool down Exercises for Runners
2. Start The Run at a Slow Pace
The first few minutes of running are uncomfortable because your body is warming up and your muscles are loosening up.
Therefore, begin by running slowly to allow your body to fully warm up and get to a comfortable rhythm.
3. Maintain a Steady Pace
When you settle into a comfortable pace, maintain it.
Avoid trying to add speed as it will increase effort, bring fatigue and eventually cause you to stop the run.
4. Remember the Goal
The goal is to finish a 5km run. Not to finish it fast, but to finish.
Therefore, even when other people run past you, it’s okay. They have their own goals, and so do you.
5. Slow Down on Up Hills
Running terrains include flats, up hills and down hills.
Running up hills comes with a degree of difficulty because of the elevation gain. Therefore, slow down to save energy.
6. The Pain is Temporary
Because running is a high-impact exercise, you will experience some pain, discomfort and the urge to quit at certain points during the run.
Keep affirming yourself to increase motivation.
7. Run With a Friend
A friend is a good support system for your first-ever 5km. Especially one who is an active runner.
They will not only give you the confidence to run outside, but also to finish the run. When it feels difficult, they will be there to encourage and motivate you.
8. Get Good Running Shoes
A good running shoe provides comfort and protection from injuries that can arise from the constant pounding when running.
Therefore, ensure your shoes are cushioned, light on your feet and fit comfortably.
9. Find a Comfortable Running Form
A good running form will minimise stress on joints, reduce fatigue, reduce the risk of injury, and increase comfort.
To find a good running form, get into an upright posture, keep your shoulders down and relaxed (avoid slouching), swing your arms naturally and keep looking forward and down about 3 meters away to prevent tripping on obstacles.
Take short strides and land with your feet below your body ( not ahead).
Conclusion
This post has all the necessary tips I’ve been using to run 5km almost daily. Apply them and see yourself completing your first ever 5km run without stopping.
Any more tips you can add regarding this post? Please share below in the comment section.
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