Whether you run, walk or roll across the finish line, completing your first 5k is an exciting achievement. It’s also one of the most accessible fitness goals. All you need is a good pair of sneakers and about 30 minutes a few days a week to prepare for your first event.
If you’re currently walking for exercise, you’re already on the way as walking is the first step (pun intended) to becoming a runner. Once you’ve been walking regularly for 2 to 3 weeks, take it up a notch and give jogging a try! Here are a few tips for getting up to speed.
After a 5-minute walking warm-up, jog for 30 seconds at a moderate pace. Return to a walk for 3 to 5 minutes, and then try another jogging interval. At first, just 2 or 3 jogging intervals will be a big boost to your walks. As you get stronger, you will be able to increase the time or frequency of the intervals.
Broaden your shoulders, tuck your hips to engage your core and avoid hunching over when you run. Imagine being pulled forward by an invisible string attached to your breastbone and letting it lead you down the road!
As you begin jogging more during your workout, you may begin to feel soreness in your muscles and joints. Leave at least 48 hours for rest and recovery between jogging workouts. Some soreness is to be expected as you challenge your body but stop if you feel sharp pain.
Taking 10 to 15 minutes after a workout to stretch will help loosen and elongate your muscles, leading to a faster and more comfortable recovery. Stretching can also help you avoid injury in future workouts. Pay attention to muscles that tend to get particularly sore and tight from jogging, such as the quadriceps, hamstrings, calves, glutes, and iliotibial bands (the ligaments that run on the outside of your thigh). A First Stop Health coach can guide you through some stretches and help you develop a custom runner’s workout.
As you get stronger, increase the jogging portion of your workout, moving from 30 seconds of jogging to 45 seconds, 60 seconds or even 90 seconds. As you are able, shorten the walking portion accordingly. You may surprise yourself with how quickly you are able to run much more than you ever imagined!
First Stop Health coaches are here to help you reach your health goals, including for exercise! We even have running coaches who can support you specifically towards meeting your running goals. All of our health coaches can help you identify the right steps to take so that you see success. Schedule a visit with a First Stop Health coach to get started!