GUIDE TO RUNNING YOUR FIRST 5K IN 2023

Every runner starts from somewhere. For me I hated running, you couldn’t make me run even if you offered me one million dollars. Ok… that may be over-stretching it, but the point still remains I hated running and I also thought running was not for weight lifters or bodybuilders because I myself am one.

I remember trying to run a few times and just couldn’t hold the pace for up to 1k, because I got tired and my thighs and love handles just itched/ burned! It almost felt like my body was saying, ‘stop it, this is not how we were meant to go down in history’. It was so bad, that I scratched the burning/itching areas so hard, I had long trails of marks and even cuts on my body. This just reinforced the assumption that running was definitely not for me.

I started a CrossFit program with my partner and if you have done any CrossFit fit program you know you can not escape running and burpees (that blog is for another time).  With the help of my partner, we came up with a strategy that helped me not only run the first 5k in more or less below 25 mins but also run 10k whilst doing it in good time. Since then I have been running to date.

1 WALK BEFORE RUNNING

If you are still reading, it means you are ready to start running, so it is very important to fight the urge to start by running. So you know the saying that goes, you crawl, then walk then run? Well, I ran, then crawled then walked. I made that mistake and I got discouraged. As a beginner, you have to start off with intervals between brisk walking and slow jogging, not a sprint or a whole kilometre jog.

This helps prepare your muscles, joints and bones for the impact of your feet against the hard road if you are running outside. But if you can run on grass, this will help reduce the impact significantly. Gradually your running time will increase and your walk time decrease. 

2 RUNNING SHOES

When I got comfortable running, almost immediately I had some discomfort in my knee.

Someone suggested I replace my shoes with something that was more performance and running-focused, which I did, and the pain gradually disappeared.

It is important to comment on the fact that I am also flat-footed and one or some of the most common pain symptoms of a flat-footed runner is arch, knee, ankle or lower back pain.

So changing the shoes was a game changer but that was not the only difference, I added an insole specialised for my flat feet. Soon enough I noticed, less or no pain, a faster pace and better running form. 

3 INCORPORATING OTHER CROSSFIT TRAINING WORKOUTS 

If you remember at the beginning of this post  I said I started running because I started a cross-fit programme. Well if you are looking to complete your first 5k you need some cross-training workouts to help strengthen your muscles and improve your cardiovascular abilities as well as recovery, which will in turn help prevent injuries.

Cross-training workouts are workouts that do not necessarily require running all the time, they may include short, intense time based or rep-based circuits using a stationary bike, an elliptical machine or even a rowing machine.

(These are just examples of what I used and not the full scope of machinery used in Crossfit workouts)

4 REST AND RECOVERY

Many folks don’t consider this important, but if you are trying to complete your first 5k, resting and recovery are as important as all the points listed above. Most of the injuries I have had as well as those of my partner have come from training too much without giving the body some time to rest. I will advise you to give 2-3 days in the week for rest and recovery.

During the rest and recovery, your body repairs all the tears in the muscles which in running are predominately in your hamstrings, calves, glutes and quads, which makes them stronger and ready for a better, enjoyable run.

In conclusion, it is important to recognize and appreciate yourself for every improvement no matter how small, because running is no small feat. Some days will be tougher than most, so recognizing and appreciating the small wins with every step will keep you motivated every day! Well, most days. 

Good luck.

DOMINATE DON’T COMPETE!

Article Written by: @mr_intensity365

Edited by: @fitkaytoday

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