While a full marathon may be the ultimate goal for seasoned runners, a 5K is a good place for beginners to start. To help novice runners on their journey, mbg gathered tips and a running plan from a few experts in the sport. There are many things to consider when it comes to running, like how to start, when to start, and how to practice safety while running. This can lead runners to take on too much, too quickly in terms of speed and distance, running coach and personal trainer Elizabeth Corkum says. This will lead to soreness and make runners less enthusiastic to get back out there. “It sounds counterproductive, but spend more time walking,” running coach Amanda Brooks says. “It will prevent you from getting frustrated, winded, and injured.” “It might be really helpful for a new runner to set their running gear out the night before a run,” Corkum says. “That way, first thing in the morning, they can just put on their gear and essentially get out the door.” This tip is especially helpful during the summer since mornings are generally the coolest time of day. Corkum suggests continuing aerobic exercises, like swimming, cycling, or rowing. These activities give the body a break from the motion of running, she explains, while continuing to elevate the heart rate and strengthen the lungs. For those who don’t have access to gym equipment or cardio machines, she recommends going for a walk. “Not all runners need aerobic cross-training,” she says, “but every runner should be doing some sort of strength training, yoga, or stretching practice to keep the body balanced and strong head to toe.” This leaves enough time to ease into running, Corkum says, but it’s also close enough to motivate runners to take training seriously. For truly beginner runners, Brooks shares her couch-to-5K training plan, which spans nine weeks: For the first four weeks, repeat the same workout 3 times per week. The nine-week training plan is generalized, but those looking for a more personalized plan may consult a running coach. After putting in the work, lace up, fuel up, and conquer that first 5K.
