5 Km/First Run Training Tips

  1. Establish a pre-run routine: Before you start running, you need a good warm-up routine, including stretching to help get the blood flowing.  Focus on dynamic stretching like walking lunges, butt kicks, high knees and straight-leg kicks to stretch your hamstrings.  This will increase flexibility and help prevent injuries.  Also remember to walk briskly for five minutes before building up the pace.


  1. Build up endurance: Do not push yourself to 5km right away!  Start by running for 20-30 minutes three times a week.  Space your training days out throughout the week to ensure you have time to recover and rest.  Do not worry about how fast you are running.  Your speed will come in time.  Just focus on establishing a comfortable pace to work from.


  1. Establish a post-run routine: Recovering after a run is one of the most important aspects of training.  Remember to stretch after a run to help increase flexibility and avoid injury.  You should also replace muscle glycogen after a run within 30 minutes.  This can easily be done by drinking chocolate milk!