Running a 5km one step at a time!

Restored from the Empower Network archive (2011–2017), lightly edited to meet our current advertising standards. Views are the original author’s.

The first step in learning how to run a 5km is having the right attitude. If you don’t think that you can do it, then you can’t. Self-doubt is highly dangerous and it is important that you don’t let it persuade you into giving up. I am a strong believer in vocalizing daily affirmations to encourage yourself whenever you are trying to do something that is especially difficult. Tell yourself that you are capable of doing it and then make it happen.

The next step is putting on your running shoes and walking out your front door. So often, people will never start running because they keep putting it off until tomorrow. If you wake up every morning and say you will do it tomorrow, then tomorrow will never come. Today is the day you are going to start running and this is the moment you are going to do it.

It is always easier to start off my walking and then increasing your walking pace until the point you feel like you are ready to break into a full spirited run. You don’t need to run as if you were in a race and you may find a light jog is easier in the beginning. Hold you core in tight, keep your back straight and try to be light on your feet. Keep going with one foot in front of the other until you can no longer continue. Once you have ran as far as you can, turn around and walk back the way you came.

You can use a great website like www.mapmyrun.com when you get home to see exactly how far you made it. Any distance is great for your first time, so don’t be discouraged if you weren’t able to make it an entire kilometer. The goal is a 5km run, one step at a time, not a 5km the second you walk out the door.

Don’t give yourself too much time to rest (unless you are honestly too sore to attempt it again) and try heading out again the very next day. This time you should aim to go at least one kilometer. You can break it up with walking if necessary, by running for a few minutes and then walking for a minute or long enough that you feel like you can run again. You are the one setting the pace and as long as you keep challenging yourself to go a little further each time, then you are making good progress.

Every day, add a little extra to your route and try to run a longer portion of it. You should also try to run the first three or four days in a row before taking a break from it. You are trying to develop a new habit, which will be easier the more often you do it. I recommend running five to six days a week, if possible.

By the end of the first week, hopefully you are able to make it one full kilometer without stopping. Keep challenging yourself until you get there and then make the next week’s goal two kilometers. Every week, you should add a kilometer until you are ready to aim for the full 5kms.

When you are ready to run 5km, map the route out in advance. Mark a distance that is 2.5kms away from your starting point and maintain a steady pace until you get there. When you turn around and start heading back, remind yourself that you are already half way done. If you made it half way there, then you can certainly make it the same distance back.

Running is 10% physical and 90% mental. It takes commitment and willpower to keep your legs moving when they are begging you to stop. Remember to take it slow and just keeping pushing yourself a little further each time you head out. You will get there if you are willing to put in the effort and believe in yourself.

To your health,