Tips to help you run your first 5K

Considering how much I hated PE in school, it's funny to say that running is one of my passions in life now. I can honestly say that I love it and it's helped me feel so much better about my fitness. It's also something that has brought me and my Mum closer together, and it really kicked off my love of fitness in general.

I've been running for nearly 3 years now, and I've picked up a few tips and tricks along the way to help me run further. I've already completed a half marathon and am planning on doing a couple more this year. I run four times a week, with added hill work too, and usually do about 8-10kms. BUT you should have seen hopeless little me when I first started out! I've come a long way since then, and learned a lot about how to be a better runner. I'm no expert, but I am speaking from my experience and what I've found has really worked for me.

Here are my tips for running further for longer!

Slow and steady

When I first started running, it took me months to be able to run for a couple of miles at a time. It was tough and I still had no idea what I was doing. It wasn't until I started running with Mum that I realized my speed was what killed my chances of running the whole park. She's a slower runner than me, so when I ran at her nice, steady pace I was able to run the 5km I wanted in no time. 

When you're aiming for distance, remember that it's not a race! You can work on speed later, but mastering distance comes when you conserve some energy, stay at a controlled pace, and take it slower. Don't worry about the people running past you either, it's all about your own fitness out there.

It's all about your form  

If you ever watch a marathon race, you'll notice that long distance runners conserve a lot of their energy by having the right form, thereby they can run for longer. I know my own form probably isn't perfect all the time, but on days where I feel good it really helps me to run a long distance. It's far too often that I see people putting out too much energy by swinging their shoulders and striding out their legs are far as they can go. Just like at the gym, your form can make or break your results.

Make sure you are doing the following:

Stand up straight, like someone is pulling you up by a string

Don't move your arms too much, unless you need the momentum to rest your legs

Don't stride out too far, sometimes smaller steps are best. 

Sign up to fun events

Having a challenge to aim for and achieve is the fun part of fitness (yes, their is a fun side!) My Mum and Me have quite a few running events that we go to throughout the year and it keeps us training hard. There's usually one every couple of months, so we always think "Oh we have that run coming up, definitely need to put in some extra miles this week." It's added motivation to keep you going! These events are so great for being around like-minded people and achieving something not everyone can do. It's even better when you get a bunch of friends or family together to do it with you. You'll see people of all different levels there, so never feel like you're out of your league. There's always yummy food and coffee waiting at the end too!

Bribe yourself 

The reward system has not failed me yet and it was something I used when I first started running. When my goal was 5km, I promised myself I could go out and by an Instax polaroid camera. It was all I wanted and it made me go out on those colder days because I knew it was the only way to get it. Think of something you have been dying to buy for ages, whether it's a new eyeshadow palette, a pair of shoes, or going to your favorite restaurant and eating whatever you want. You can't have it until you reach your goal, so use it as motivation and get going!

Breathe through your stomach, not your chest

Any runner will tell you that it's not usually your legs that give out, but your lungs instead. Learning to breathe properly while running can take time, but when you master it your runs will become a lot more enjoyable. I asked my trainer how to control my breathing better and he explained how it's best to focus on it coming through your stomach, not your chest. All of your emotions are tied to your chest, so it only increases your chances of panicking. Everything gets tight and it makes your breathing hard to control. Instead, focus on breathing through your stomach to take deeper and calmer breaths of air to circulate your body. It will help, trust me!

Zone out  

This is what has gotten me through quite a few runs! It's not very nice when all you're thinking about is how far left to go, or how tired your legs feel. Quite often when I find a way to zone out, I forget that I'm even running and I've run half a kilometer without realizing. 

You can:

Listen to music

Chat to your friend as you run together

Admire the beautiful scenery around you

Have think of what delicious and healthy food you'll make afterwards

However you like to zone out best, use it to your advantage and you'll run even further than you think!



I hope this helps anyone who is giving running a go. It took some time, but I really enjoy going out with my Mum for a good run. Just remember that you WILL get fitter, you WILL get stronger, and you can do absolutely anything with enough persistence.

What are some of your current fitness goals?
Steph x.