How To RUN Your First 5K | Running Tips For Beginners
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- Опубликовано: 2 авг 2024
- If you're thinking about tackling your first ever 5k, we've got LOADS of tips to get you through it. From training to the big day, whether it's a race or a parkrun, we'll give you a few ideas of how to run your first 5k.
↓↓ What are your top tips for running your first 5k? Let us know in the comments below ↓↓
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I feel bad but I do like 'picking people off'.
I take part in my local Park Run quite often. At the start, I try to get in my rhythm and pace. I try to stick with someone who is going at a pace I feel comfortable with. If I feel they're going slow after some time, I pick them off. I then try to either stay ahead or catch up to the next person. I have found for myself that after some time, I am rarely picked off as I feel I have set a good pace for myself. I am far from the fastest but I like to think I have good stamina and pacing that no one catches up to me when I have picked them off.
Pinocchiofrancaiscompjt
Sounds like a great strategy to us!
Hey Bravo. Exactly how I run park run. Plus I negative split and noramly finish faster than those running my pace.
She’s lovely 😍
0
Just did a run/walk for about 3 miles in under 45 minutes. For me and the shape I’m in that was a huge victory.
Well done!!
Great job
Damn bro 💀
I realize this is a year old but I have been trying to slim down to fit in some nice clothes and I hope you have achieved your goal.
Congratulations brother. I’m doing my first 5k tomorrow. Pretty excited about it too
I started running to give up smoking at 61 yrs old , It WILL work .
how’s it going bro
How's it going?
Yeah
Hello, same at 30 yrs old and 2 times cancer survivor🙋🏻♀️
🏃🤘🏻
Ran my first 5k today, went from around 1.5 to 2.5 k and was confident I could do it. I prepared with a good nutrition and exercises for 4 weeks. My 5k target was to keep jogging, walking was not allowed, this made me conscious to not start too fast. In the end I ran a measly 32 minutes and 30 seconds. Not too bad, but I started so slow out of fear of having to walk, looking back I think I can sub 30 minutes. Still very pleased I jogged/ran for that long and reached my goal of not resting or walking underway. Nice video, greetings from the Netherlands.
Well done! That’s awesome. 👏
That’s my goal tomorrow
Bro said sub 30 minutes as if he doing a speed run 😭😭😭
@MizuDev hello Usain Bolt. Funny to find you here.
I used to worry about my pace and people lapping me , now I just go out headphones on do what I can and I know I’m lapping everybody who’s still sat on the sofa or lying in bed, looking at a 5k beginners plan hence why I’m here watching for tips
Welcome Gary! You're absolutely lapping everyone on the sofa! Well done and keep running :-)
I just ran my first 5k on Saturday and I am in love! People were so supportive and I didn't even know them! This channel has been so instrumental with my training..now training for 10k for April 2020 and Great south run on October 2020!
How did those races go?
I ran my first ever 5k two days ago. Was aiming for a 35:00 and ended up running a 32:40! I’m aiming to hit sub 30:00 by November. I used to run a decent mile in high school, but haven’t run much since then. I’m only 26 and in decent shape, so I think I’ll snap back quick! Thanks for the tips!
I also just ran my first 5K and i was also aiming for 35:00. I ended up running 33:30. Felt so good and now hoping to be consistent and to go sub 30.
@@DKNY159 good to hear!! Keep it up and stay consistent! After this comment, I went on to run a 25:24 in a 5k race! And completed my first 10K at the Crescent City Classic a few months back. I never would’ve seen this 8 months ago. Keep pushing and you’ll make steady progress!
I had open heart surgery to remove a grapefruit size tumor on my thymus gland in 2020 right before Covid hit. I ran my first 5k race in May 2022 & finished about midway out of all the runners who entered. I am 43 years old & training now for my second 5k race. You can do it!! 🎉🎉
You are awesome.....thanks for the confidence boost!
Lol me starting to run 3 days before my first 5k
Rebekah McCaffrey how did it go?
me right now
Rebecca please say how it went!
MSFTS TRIO it actually was cancelled due to rain. I was in TX for it. Unfortunately I didn’t get to do it :(
That’s what I did for my half marathons😂
I’m running my first 5k in 3 weeks. I’m on week 5 of 7 of my couch to 5k. Haven’t cheated yet and have actually done a little more at times. I’m super excited.
My wife was a cross country runner then she got Lupus and it wrecked her. So I’m doing this for her (and me as well but mainly her). I’m wearing all purple (lupus color) with a shirt that says “Lupus Sucks!” It stinks watching the person you love slowly decline physically. I love her and I’m gonna keep running for her! Thanks so much for this channel
Thank you so much for sharing your story! Sending lots of love to you and your wife. Good luck for your run! ♥️
how’d it go??
Jess_K it went great. It was a virtual so I had to run my home track I made. It’s very hilly. 33:24 was my time. I wanted to break 30 but that gives me something to look forward to working to. I can win 3rd in my age group. 45-49. I’m 49. Overall I was very happy. I did not stop once!
No1fibersplicer wow! that’s great! i’m trying to work my way up to one mile without stopping right now haha but a 5k is my goal!
Jess_K puck one of the couch to 5k programs, they really work. In the beginning it seems too easy but it really does work. I’m 49 and hadn’t ran a step since I got out of the military at 27. And I smoked the whole time! If I can do it anyone can! Good luck and keep me up with your progress please
Its been my dream to complete a 5km without walking and resting. I started in Feb with a group of beginners and last week in our local park on my own I completed 5km without walking once. We build up gradually from 1 min of running and 2 mins walking. I believe our success of no injuries were the gradual increase. I did a few dance moves and celebrations shouts there on my own. It really felt great. Then I walked for 30 seconds and did another 1km. My message to every one who wants to do it is "put on your tekkies " and keep your pace.
Love that Anne, well done! Our tekkies are on!!
Don't forget to warm down after the race , stretch and rehydrate .
Yep, great point!
I am very nervous. I have never even watched or much less ran a 5k race. But this past year and a half I got into running to lose weight and lost about 40 pounds. This summer whenever we had summer football conditioning and strength training I excelled at the 1-2 mile runs we would do, to the point where I would beat all the seniors while I am a sophomore. The coach pointed me towards cross country and I have been doing daily training since including a 10 mile run I am extremely proud of. The only problem is that my school has a horrible XC coach, and he doesn’t do much for us. Also I am the fastest at my school meaning I am a sophomore on varsity. I have a meet in two days and was hoping I could get some last second advice
Haven’t ran over a mile in almost 4 months. Just ran a 5k in 36 min. My left legs went numb half way through😂.
ran a 23 minute park run followed a guy who did a 24:10 and went with him for 2.5 miles and at the last stretch i see he is struggling i start randomly sprinting and get 92nd i’m 14 and looking forward to the future,and i used a lot of the tips from this video especially concerning pace definitely recommend you guys!
I’m super nervous. I’m running my first 5k in varsity xc tomorrow.
Good luck!
So I've lost 130lbs+ in 7 months (Feb 10th, 2023) . My first mile took me almost an hour to complete. Fast forward to today, where I'm training for my first 5k. My average time is now 26m 40s for a 5k or 3.1. Miles. It's possible, guys, just have to start.
The good thing about the 5K distance is that you can do time trials without really disrupting your training. That way, you'll get a better idea of what you're capable of. Also, it gives you some practice pacing. With a 5K, I tend to think that it should start feeling difficult between the halfway point and the beginning of mile 3. If it starts feeling difficult before this, I've probably started too fast. But if it doesn't feel difficult by this point, I probably could have gone faster.
I will be running my first 5K next month, I am currently 296lbs! I hope to lose 20 lbs and make it a sub 25 min 5k, wish me luck!
Good luck! You can do it!!
My first 5k was slow like around 50 minutes but 3 years later I can run a 5k in like 30 minutes now
Nice one, Mike!
💀💀💀
Me, after only 2 months, thinking that i'm not improving too much... And now you mention 3 years... Probably i should be more patient :)
My first attempt without walking was around 39min. Now, after ~1 month 37min. I'm not too happy, but hopefully its normal for my age, fitness, weight...Time will tell.
Running my first 5k tomorrow! I’m very excited to see how I do!
Good luck!
So, how did it go?
Just completed my first 5km without planning to! (We joined a race starting in our usual jogging area 5minutes before start!) I was only expecting to be able to meet this mile stone in 4ish weeks! As someone who came last and couldn't run moat of cross country at primary School I feel so accomplished!
Really enjoyed this one and learned a lot, subbed too.
Awesome! Welcome on board! 🙌🏼
I want to do my first one for the 4th Quarter and begin consistency for 2020
An interesting video about running. Great job! 👍🏻😊
This is the most encouraging video!!
Anyone here because-of the 555 challenge
Yh lol
Welcome guys!
Haha yeah🥴
Yes me did a sponsored 5k. Surprised myself that i did it slowly and have been going ever since and getting faster. Next goal to enter a 5k race
Thank you for such good advice
Can't wait first 5k this Saturday
I’m 14 I play soccer and fit. I’ve never really ran a 5k but I have to for my school team. Do you think I can?
Absolutely! Follow our tips and let us know how you get on!
Plus, your at an advantage because you are so young. Your best years are still ahead of you :)
Be consistent, just as the focus on the back of the subject!!! :)))) Jokes aside, thanks for your info, very good video!
Thanks!
Running my first 5k Tommorow!, From Boulder City, Nevada.
smiling is the absolute last thing on my mind
i have followed you for weeks now and took your advice! This is my first 5K and its tomorrow! OMG its race day tomoz!!!!!!
Best of luck Kimmy, let us know how you get on!
@@runningchannel - i did it! it was fun. considering i only had 2 wks to train i am proud of myself for finishing. i was in back but i finished!! i said no more running but ended up on Race 4 Life website yesterday! got the bug now!!!!
Such great information 🎉
I ran my first 5k yesterday. As @JustinWu says, self-control and keep zone 3 for the last kilometer.
I'm thinking about running a 5K October 29. I haven't been running lately due to work and whatnot (just biking), but if I start running tomorrow and days ahead, would I be okay and able to run a 5K on the 29th? I used to run 5Ks, including a year ago.
Running my first 5k in April. I had my baby last month and I feel great 👍
Good luck!
I recently began running at 41 years old to get fit again for my kids. I get a high afterwards and it’s feeling addictive. I stink at it so far but will keep at it.
How’s it going?
@@adnanworks Not great. I’m experiencing left knee pain. I backed off. I’ve always felt one leg was a little longer than the other, kinda off balance, idk. It’s frustrating.
Will time will reduce in race compare to training time ??
I need this
Im in a race where i gotta run 5k
Good luck!
@@runningchannel thanks
@@runningchannel well i lost really bad
@taskforce juanforjuan You still finished, not many people can do what you do. Be proud of yourself
I'm very happy for these canale .realy I was running before one weak about 10kilometrs my time 53miunte .
But after running I'm have bien in my leg in my knee.
Great video!
Thanks!
Great team and great advice
Nice little,realistic comfortable guide.
Glad it was helpful!
I'm not a runner, but I've always wanted to be one. Any advice on getting started? I really wish I had done cross country and track in junior high and high school.
Run
@@mikehunt6511 Thanks.
You feel sad when there is no 5k competitions or runs in your state in country and no one runs a 5k but you want to run and you don't get a companion. It's highly demotivating. Still I will try my best to run a 5k
Good luck!
I ran my first 5k today, without any prior training, and the time was 25 minutes.
Is it a good time? By the way, I am quite fit
in 2 days is my first real run challenge rather than virtual run. i ran 2 half marathons virtually but nervous for my 5k with people!!! around me
Best of luck! Stay tuned as we have a new video all about races returning coming soon!
Are there park runs also in Austria? Never heard of those but sound amazing.
I've never ran before... But we have a fitness test lol
Hi can we get running channel sweat shirt or tee shirt eg ?? Many thanks paul
Doing my first 5k tomorrow, wish me luck
I started running last September doing the Cto5K app and signed up for the mad Santa Dash in Liverpool as a 2018 goal. Struggled with it as I'd only been running for a couple of months and hadn't even finished Cto5K at the time but it was a lot of fun and I've kept at it this year, lost 3 stone and ran more 5Ks, collected some medals and t-shirts, working on my pace now and will be having another go at the Santa Dash this year with a better time hopefully. Ho Ho Ho.
Hey
My running schedule is different..
Monday Running than Tuesday Rest. Wednesday running than Thursday Rest(means one day running and next day rest)
What should I do..can I follow this schedule or change the schedule??
You can change your runs around to suit you. As long as you have the same mix of types of runs, it doesn't matter which order you do them in 😊
I am overweight person who started my walking journey last year. Initially its really hard for me to move even 1km so started walking everyday. Now i am finishing 5km by 55 minutes, ofcourse its not a great speed but still iam looking and feeling better and healthier than last year. I have fell down while running and my knees got injured so can't able to increase pace, My moto is fitness so trying slowly to increase pace and my target is 30 minutes may be next year i will achieve it.
I never ran before but did jump rope and muay thai and when i tried i ran 5km
Muay thai is a very high cardio workout, If that's a common activity then that should go hand in hand with running.
13 y/o football player I run a 5K on my own trail about every 2 days and my last one I broke 23:47 and I just ran again today and for some reason I just gave out any advice?
Don't worry, you will be able to break that time again! Have you checked out our video on how to get a 5k PB? ruclips.net/video/oLFTyzeS6O0/видео.html
The Running Channel Thanks for the reply and I have not checked that video out yet but I will for sure thank you for the help
Can you advice me for the time to finish 5 k for beginner in 40 minute in how how many m minutes walk and how many minutes run
I’m running my 2nd 5k of the year and my goal is just to beat my last time + try to run / jog the entire time !!! :)
I can't seem to progress. At first, I was running about 25% of the time, walking the rest. After a few weeks it was about 50/50. And now I'm stuck for a month. If I try to increase the run percentage, I get out of breath. I'm covering 5k three times a week but I really can't get beyond this point, taking about 35 min. According to training charts, I should be mostly running by now. Do I push myself anyway, even if I'm clearly out of breath?
Have you tried focusing on your breathing? We have a video with tones of tips on breathing techniques for runners (Anna)
Hi - you might be trying to run too fast. Running slower and building up the duration/distance at a slower pace is key to success.
Just registered for my first 5k in August. Hope I’ll be able to finish it.
Hey, how’d it go?
@@christopherplayle8685 I actually ended up going for a 10k last Sunday. Could finish it in 1 hour 44 minutes. I'm so glad I did it, especially since I was at a very low point the week of the race; so much that I did not even want to get out of my bed. But super happy I pushed myself. Thanks for asking btw
@@akhil9581 congrats, huge accomplishment! Wish you all the best :)
@@christopherplayle8685 Thankyou :)
I should mention that I'm 35 years old and a 2nd degree black belt in Tae Kwon Do. I've never really run before, but I think it would be a good supplement for my Tae Kwon Do training.
Just found this video and saw your comment - with no replies! If you're still looking for pointers on starting running - head over to Facebook.com/explorerunning and you can join the beginners group there, ask any questions etc: facebook.com/groups/1004748709908574/?source_id=1783781151929534
@@explorerunning6152 Okay. Thanks.
Bruuuuhhhh I’m 29 and a first degree black belt in taekwondo. Having the same mindset
@@miguelchambers9760 Okay. Cool. Are you a runner?
Tae Kwon Dustin I’m a beginner. Never been good at running but I’m learning how to change that
Today i have my first 5k
I am a athlete in my school and i am used to running 600m
I did my 5k and now my leg is hurting what do i do
Ok so are parkruns in the US? I’ve never heard of them
There are a few (www.parkrun.us/events/#geo=1.24/38.4/-97) but not as many as in the UK... yet!
every day i maintain my 5km or 10km a day i try to faster more mu pace
I finished couch to 5k last week. This week, I set my goal: 5k. I am new to running & slow sk needed to run for longer than half an hour. I didn't believe I could do it. I didn't do it. I did a 6k instead.
Myself and thousands more managed to get to 5k or running for 30 minutes with the c25k. I started on the 1st October 2018 and 1 year on I'm still running 🏃♀️🏃♀️🏃♀️
I am 202 lbs and can run 3k in 16 minutes without much effort but during my 4th km my stamina falls rapidly and during my 5th km I feel out of breath and have to jog atleast 4 times making my time shoot up to 31.30 minutes. I can't figure out what wrong am I doing as my performance seems to hit plateau.
It may be a pacing issue, perhaps take the first 3K a bit easier and then give yourself more energy for the final 2k. If you're feeling out of breathe, you might find that other exercise/warm-ups will help improve your lung capacity and therefore mean you don't struggle so much. We have a few videos in our archives on these topics if you have a look. Let us know if you find them useful.
Nice video
I've tried and failed many times to get into a running habit. I recently discovered the Redbull Wings for Life event and I want to try and at least last 5K in 30mins during the event.
It starts in May so I have time to prep.
There's one in 4 weeks and I can run 2 miles on a treadmill hopefully I can work my way up ^^
You can most likely do it, its more of a mental act than physical. You have to keep your mind occupied to ignore the pain. Your body can most likely withstand a 5k and probably even more. Thr average time to run it is 37mins which seems like a long time, but you have to be mentally fit to go for that long.
If i could smile at the end of a 5k i would know i hadn't pushed hard enough
the thing about music is that I hat running without it because it feels so boring and it puts me off but when I do listen to music I often get distracted by it and run out of pace and go too fast so it's a love hate with me
I ran 5k with no training-
Guess it because I'm at teenager who is very active I guess, when I wanted to stop i just told my self it's all in the head, (well the asthma not 🤣)
Wish we luck.... 😍 😍 😍 😍
Running my first 5k today!
Awesome! Let us know how you get on!
The Running Channel Ran 9:22/mile!
How does a real world run compare to a treadmill 5k? I've been going to the gym three times a week since new year and running 5 mins during my workout. Last night I decided to run a five for the first time. I walked for four mins before running- ended up with a time of 27mins; I was pleased with that but think I cheated a bit by having kept the gradient at 0...
running outside has a totally different feeling, and this is meant by, it is way harder, slopes and curves are making u use more energy and even the wind blowing on the opposite direction of u, will slow u down, so if u wanna train for a 5k, i recommend running outside with friends(try learning from people who have trained and know the steps) , even if u have ran a 5k on a treadmill on a very fast time, it won't be the same irl, trust me, so i'll say set a goal for ur run and try to beat ur previous run everytime
@@lordkambing1396 thanks for the reply, I've officiallt got the bug and am now running a proper 5 every other day (outdoors and everything lol). Yesterday was a PB at 23:20 with my first event at the end of the month. Slowly increasing my overall distance now.
@@darrenhill7286 damn nice , keep going
Most treadmills give wrong reading. I ran 5k in 21 minutes on treadmill and I never finished a 5k outside even in 27 minutes. I feel treadmill makes you run but on track you make yourself run. Gradient and weather are big factors too.
Run Zone2 to crush 5ks
nice
One step at a time simple
Im running tommorow 😳
Good
I done my 1st 5k dressed as santa after being on a bender non stop
👍👍👍
Anna is 🔥
I ran my first 5k today but didn't train still had fun though. Kinda hard but had to stop and walk quite a few times
Well done! When’s your next one? :)
The faster you run, the quicker it's done lol
I just did one yesterday with no training
Great job Ajay! What time did you get?
The Running Channel 26:13
I need to run 5k next week. My colleagues pressured me to say yes and now im stucked.
I don't think that I ever have run more than a kilometer in my life.
should i begin to run and train now? if i do, i think my body will hurt soo much that i wont be able to do it next week.
R P Start training!!!! It’s all worth it. You need to build up your cardio so that you’re not out of breath in the first five minutes.
Left sock. ?
Bruh I just want to run a 5k on my own tomorrow
Pi
I don’t got 6 weeks mate, I’m running in 4 days 🥵🥵😂
Eeeek! Good luck Adam, hope it goes well 😊
how did it go?
I'm into running from past one month, I'm overweight and i could run 3k in under 18 min.
I shall post again on 5k In Sha Allah
How is it going?
@@adnanworks cold days... trying strength training and slow 2 mile run(taking ages) post workout
I will run 5 km on the blood run on Tuesday. It is a blood run you can give blood. The sades thing is I cannot do that because of my diabetes type 1. Good for those people who are running these blood runs 5 km or 1 mile or 5 km promenade. They who can give blood should give blood.
Wish me luck gonna run my first 5km on Monday without training.
Best of luck! Don't push yourself too hard as this can lead to injury - you can always build up to the distance 😊
Nah man don’t worry I’ll tell you later how it all went
Hon I got race tmr I need tip rnnnnn
About to run my first 5k in like an hour, (im probably going to be last place)
Edit: just to clarify I'm participating in a race not just running 5k
Congratulations on your first 5k 😁 How did it go?
@@runningchannel I was in 10th place out of 28 people
edit; 50 minutes
Ww
Yeah six weeks I have 20 days
Take it slowly and just enjoy it 😁