How to TRAIN FOR YOUR FIRST 5K

FOLLOW THIS PLAN TO COLLECT YOUR MEDAL

Maybe you’ve always admired colleagues who return from a lunchtime jog with that post-run glow. Or maybe you’ve daydreamed about running a race. Almost anyone can run, and as well as being a bona fide fat burner, regular runs boost your mood and concentration and help you sleep better at night, according to study published in the Journal of Adolescent Health. Here’s how to prep for your first race.

GET KITTED OUT

No, your beat-up Nikes from 2008 won’t do. “Any good shoe retailer can point you in the direction of good high mileage shoes. Then choose the shoe within that offering that’s most comfortable to jog around in,” says Craig Mottram, four-time Olympic runner.

GET YOUR HEAD IN THE GAME

“The difference between a good run and a bad one comes down to mindset. Mental barriers to running can stem back to primary school! It’s amazing how many people have avoided running because they’ve been told they have flat feet. My feet are as flat as the floor,” says Camilla Bazley, a personal trainer and run coach at Flow Athletic.

START SLOW

Train for at least eight to 10 weeks for your first race. Your goal isn’t to win it, but to complete it, injury free. “Pick your target event time and stick to even splits (running each K at a steady pace rather than speeding up towards the end),” says Mottram.

PREP YOUR BODY

Gym or YouTube workouts that focus on strength training can help prevent injury. “I encourage anyone who runs to follow a specified strength program focusing on glute, hamstring, calf and core strength. Keeping your body strong, allows for better posture when under fatigue, where we often start overusing incorrect muscle groups that lead to injury,” says Bazley.