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.

  1. 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
  2. Go slow. There’s no need to start fast and burn yourself out. It is better to go slower and run further
  3. Plan your route using Google Maps
  4. Tell someone about your goal so it makes it more real and they can hold you accountable
  5. Running 3 times a week is optimal. It is best not to run 2 days in a row
  6. Smile at your neighbors, listen to great music and have fun
  7. 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.

You CAN run 5km