With weeks of isolation already behind us, many people have increased their fitness via their daily walks. These walks start getting longer and faster and a thought comes to mind. Can I run?
I’m here to tell you that you CAN. The silver lining to the COVID-19 pandemic is that people are getting out and running. I love it and I am excited to help people along on their running journeys.
What I have heard the most is “I want to run 5km”. Equipped with the right information and planning, this is an achievable goal for most people.
I tried numerous times before I could run for 5 minutes and many more to get to 5km. I lacked the motivation and information to succeed until the day my dog decided to run. He became my running buddy and sure did keep me accountable!
The 7 points below are my tips for going from walking to running 5km.
YOU CAN DO IT!
- Start with the walk/run method. This can be using time eg. 30s running/30s walk or checkpoints like a street sign or a car
- Go slow. There’s no need to start fast and burn yourself out. It is better to go slower and run further
- Plan your route using Google Maps
- Tell someone about your goal so it makes it more real and they can hold you accountable
- Running 3 times a week is optimal. It is best not to run 2 days in a row
- Smile at your neighbors, listen to great music and have fun
- After some weeks of training, don’t be afraid to go for it. You will know when you’re ready to run the full distance
Some people benefit from having a running plan, which is why I have written an ebook with an 8-week program and filled with information for a fun and successful life of running. Click on the picture below or head over to my shop.