10 Tips From Andrew Cate To Run Your First 5km

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Want to run your first 5km but not sure where to begin? Whether you’re new to exercise or a gym-going regular keen to switch things up, exercise physiologist Andrew Cate offers his top 10 tips to get you started.

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1. Have a plan

Map out a timeline of around 1 -2 months to achieve your goal of running 5 kilometres. Give yourself even longer if you are an absolute beginner.

Work towards a progressive plan that includes 3-4 training sessions each week, and sessions that include both higher and lower intensity. While your plan should build to a peak, make sure to also scheduled rest and recovery days along the way.

Read | Beginner's guide to running

2. Treat your feet

Your feet absorb a large amount of force with every foot strike, so it makes sense to protect and cushion the body with shoes designed specifically for running. Get to know the brands and styles that work best for your feet, and consult with a podiatrist or sports physiotherapist if you have any concerns.

Read | How to choose the right running shoes

3. Progress from walking to running

It’s unlikely you will be able to start out and run 5 kilometres immediately. You will need to walk some of the way, but the idea is to progressively run more (and faster) and walk less. Take time to adjust, and as your fitness improves, running will feel more comfortable.

Read | How to go from walking to running

4. Keep yourself hydrated

Staying well hydrated is important for both athletic performance and general wellbeing. If you are going to step up your activity levels, you may need to work a little harder on maintaining your fluid levels.

Water should be all you need to run 5 kilometres, but get to know a suitable amount to drink before your run to maximise stomach comfort and performance.

Read | The top 5 hydration tips for runners

5. Use technology

The technology available to help runners monitor their progress has come a long way. A great example is the number of smart phone apps which provide support and advice on your journey to running 5 kilometres.

The feedback they provide, such as the duration, distance you’ve travelled and average running speed, can be a very helpful training tool.

Read | The top 5 running apps

6. Include variety in your training

Variety makes training more interesting, can prevent injury, and may even help to boost your performance. There are many ways you can add variety to your training routine, such as running on different surfaces (road, grass or sand), running at different times of the day, running on a treadmill, or incorporating runs with hills and stairs.

Read | 3 reasons why runners should be cross training

7. Get your diet right

Running training will place extra demands on your body, and it will perform better with the right fuel mix. Focus on foods that are minimally processed to provide slow release energy and maximum nutrition.

The three crucial ingredients are quality carbohydrates (vegetables and whole grains), lean sources of protein (eggs, seafood, low fat diary) and healthy fats (olive oil, avocado and nuts).

Read | The top 10 power foods for runners

8. Wear the right gear

When you look and feel the part, you are more likely to perform better. There are countless running accessories available such as compression tights, water packs, foods such as gel sachet’s, and clothing specifically designed for running, including shirts, socks and shorts.

Read | What to wear? Dress for running success

9. Remember to stretch

Warming up, cooling down and stretching afterwards should become ingrained into your routine.

Make sure the stretches you perform target the muscles specifically used during running, such as the thighs, hamstrings, calves and buttocks. This should help to boost recovery and prevent muscles soreness.

Read | 5 stretches every runner should know

10. Include regular time trials

Map out a five kilometre course and time how long it takes to complete it on a weekly or fortnightly basis. Sure, you will have to walk some of the way in the early days. But this is a motivating training challenge which helps to measures your progress and gives you a benchmark to improve upon.

Read | How to run a time trial