Everyone at some point has had the goal to run 5k, maybe even a little more ambitious goal of 10k. It can be a great way to relieve stress and is amazing for your overall health. The best part is it costs nothing to do it, aside from a good pair of shoes. The world is your track, literally.
The only problem is getting up from your comfy couch. Seriously, the hardest part is standing up and putting some shoes on. TRUST ME. I know, it can be difficult to get started and frustrating when you can’t run 5k right out of the gate. This tends to be the very thing that can turn people off before getting better, but I promise you it gets easier. You just need determination, the proper tools, and a little patience. Luckily, today I am sharing with you my tips and tricks to get you to 5k and maybe for some of you, even further.
Running Shoes
Your gym training shoes are just simply not going to do, trust me I learned that the hard way (hello shin splints). Getting a good pair of running shoes that are specifically designed running will help you run longer and without the worry of muscle aches and cramping. New shoes also give you some motivation to get up from the couch, because yes even though they are running shoes, you’re still going to want to try out our new shoes. They tend to run a little more expensive than traditional training shoes, but they are an important investment that will ensure you avoid injury. I recommend the ASICS Cumulus 22 to start out, they are middle of the road in terms of price and very comfortable. Remember to replace your shoes every 500 kilometers (the kilometers add up quick trust me).
Nike Running App
I have been using this app for ages and it’s truly helped me become a better runner. This app offers endless features, my favourite being the guided runs. It checks in on you during the run and offers tips and tricks to run better and further. You also can track your run in the app and set up a training schedule. I highly recommend this app for beginner runners. Also if you need an accountability buddy, the app lets your friends see how far you’re getting in your goals – this is very helpful because we can’t all be motivated everyday.
Get Excited
When starting out, it can be hard to get excited about going out for a run. Sometimes that feeling never goes away but there are small things you can do to give you that little bit of motivation to lace up your shoes. A few ideas would be to create an upbeat music playlist or save your favourite podcast specifically for your run. Something I personally do is have an audiobook and I only listen to it on runs. These simple actions will have you looking forward to your run. Another way is setting goals with your friends of course!
Take it Slow
Rome wasn’t built in a day and hitting 5k won’t happen your first run. It takes time to build your endurance and build the strength to hit that goal. Give yourself grace and come up with an appropriate running schedule to ensure you’re not going cause an injury. If you’re having trouble creating or finding a schedule, the Nike App I listed above is a great place to start. I also have to stress, listen to your body, especially in the summer heat!
Running Belt
A running belt is one of my highly recommended items, they’re inexpensive and last forever. You’ll need one to hold your phone, especially in the summer heat when you can’t wear a jacket with pockets. Amazon has endless options, with some even coming with mini water bottles for those longer runs.
Prepare to Hurt a Little
This is my last and final tip, you need to prepare to hurt a little. Running builds muscle and is high impact exercise. Make sure to give yourself a break, while your muscles are growing and repairing. Finally, always make sure to stretch before and after your run, this will help to avoid injury and muscle aches. But there is light at the end of the tunnel, the pain doesn’t last forever. I’ve been running now for about three months and the muscle aches and pains I had in my early days are a distant memory. Just keep at it!
I hope that my tips and tricks help you to reach 5k and give you the motivation you need to tie up your laces. Remember running is suppose to be relaxing and fun, all the other benefits come second. If running is just not your thing but you want to find another way to be physically active, check out Alex’s post Six Mini Workouts (here).
