Don’t you see yourself capable of doing a 5 kilometer run? You are! We bring you recommendations and training plans so that you add kilometers little by little.
Many beginners see advanced runners as tireless athletes who float more than run. Let that motivate you: they also started running short distances at a slow pace.
The secret to learning to run is to start slowly, but with discipline and a goal in mind. Our training plans will help you take your first steps. And, if you need a little help to cover greater distances at a better pace, try the Endurance Drink.
Regardless of the level of training, all runners run out of steam from time to time: because of too intensive a run, because it is not their day, because of lack of motivation… However, running becomes easier and easier with regular training.
We bring you training plans for half an hour, 5 kilometers and 10 kilometers to guide you in your beginnings in running and help you achieve your goals. Keep in mind that everyone has their own rhythm, so these training plans are only indicative.
Race time, how long you need to recover, and other important elements vary from runner to runner and depend on fitness and health status. If you don’t know if you should do this type of exercise, ask a trainer for advice or get a medical check-up.
Start running easily
Running is easy: you don’t need a lot of equipment and you just have to put one foot in front of the other. However, it is a monotonous task that requires you to cushion your body weight 3-4 times with each step.
Therefore, it is worth starting to run slowly, take breaks and follow a training plan. In this way, you avoid injuries due to exhaustion and, in addition, you do not lose motivation immediately.
Do you want to start jogging to lose weight? Choose the training plan that suits you best thanks to our article Learn to run. Your beginnings in running.
Accept that at first it will not be a bed of roses
Running releases hormones of happiness, so it is normal to feel good and very happy after a running session. However, the first time does not have to be like this.
If you don’t train regularly but want to start doing it, your cardiovascular system, muscles, ligaments, tendons, etc. it will take a while for them to get used to being back in shape. After a thirty-minute run, a three-mile run, or a six-mile run, you’ll feel good and fit.
Even if you exercise often, such as cycling, fitness or other sports activities, it will take time for your body to get used to the new movements of running.
Don’t try to do more all the time
If you want to run, you have to run, of course! But only short distances, at a slow pace and about 3 times a week. It’s very common to do things like get overly motivated at first and start running at too fast a pace, add a few extra miles, or put your running shoes back on before completing the recovery phase.
However, by doing this kind of thing, you risk injuring yourself and losing the desire to run. Start at a moderate pace, stop when you have covered the distance established in your training plan and respect the rest days. Whether you don’t want to stop or your legs need another day of rest, there are always good alternatives to running, such as swimming or cycling.
eat a balanced diet
Running burns a lot of energy and calories. Try to compensate for the additional needs of minerals with a balance dietespecially if you sweat a lot. Complex carbohydrates, high-quality proteins and healthy fats cannot be missing from your plate any day.
3 things to do before running for the first time 30 minutes or 5/10 kilometers in a row
#1 Go at a good pace
It doesn’t matter if you’re running thirty minutes, five or ten kilometers straight, or a marathon: following the correct race pace is important in determining how you will feel and the good results of your training. We tell you how to easily choose the ideal running speed.
#2 Invest in good running shoes
The feet work a lot during the race. The foot muscles are not prepared for such a load, because they spend a lot of time in sneakers when walking or training. Therefore, it is very important choosing the perfect running shoes.
Experienced runners can go barefoot and cushion their own body weight in bare feet, but beginning runners benefit from shoe cushioning. This feature protects your feet, knees, hips, and lower back from excess stress.
It is important that you find the right running shoes for you. Here are a few tips.
Do you want to know what are the advantages and disadvantages of running barefoot and how to get used to walking and running without shoes on a daily basis? then read the article Barefoot running: the best shoes are the feet.
#3 Plan your warm-up and cool-down
As in any other sport, warming up and cooling down are a very important part of the race. It is not enough to start running more slowly for a few minutes. You have to do a good warm-up, as it prepares your muscles, cardiovascular system and mind for the effort you are about to make and reduces the risk of injury.
For its part, cooling initiates regeneration, reduces the risk of dizziness and muscle cramps and promotes the elimination of metabolic waste such as lactate or lactic acid. Find out the best way to warm up and cool down for runners.
Well, now you know everything you need to put on your shoes and go for a run. So go ahead! Although, if you want to read a little more, you may be interested in the article How to run correctly: 10 mistakes to avoid.
Run 30 minutes straight: training plan
No matter what your long-term goal is, the goal of being able to run for half an hour at a time is a good starting point for any runner.
With this training plan you will learn to jog for half an hour at a time in 6 weeks. It consists of three training sessions per week, with differentiated parts of running, walking and resting. By the end, you’ll have the stamina to run for thirty minutes.
Running 5 kilometers in a row: training plan
Can you run for thirty minutes straight? Yes? Great: It’s time to move on to the next objective. The most important rule you have to follow is that distance is more important than speed. It doesn’t matter how fast you run. Before you pick up the pace and improve your times, it’s important to get used to going longer distances.
In this case, you also have to take breaks from time to time walking until 30 minutes of jogging in a row does not pose a problem.
If at any given moment it is the same for you to run 10, 30, 40 or 50 minutes, you can follow training plans to run 5 kilometers in less than 40 minutes, among others.
Running 10 kilometers in a row: training plan
Now that running 5K is not complicated for you, the next logical step is to go for 10K. We start from the basis that running for thirty minutes in a row is no longer a problem and that you already dominate the 5 kilometres.
Beginnings in running: conclusions
- Slowness is key: increase the race pace little by little. Increase your running time and distance before thinking about running at a faster pace.
- Invest in good running shoes before you start training.
- Eat a balanced diet with enough complex carbohydrates, protein, healthy fats, and minerals.
