Ahotu Silverstone Run Fest has distances for all levels of runners–including the popular 5K race.

A 5K is perfect for anyone at the start of their running journey and for those of you easing yourself back into the sport. No matter if it’s your first 5K or you’re returning to the tracks after some time away, here’s all the tips you need to kick-start your training.

There are a number of things that you can do to give yourself the best chance of success on race day. From cross-training to proper recovery, mastering the tips below are key to making your victory lap as enjoyable as possible!

P.S. If you’re looking for more in-depth guidance, then the Runna app is your one-stop shop for personalised training guidance. Enjoy a 2 week free trial with the code “SILVERSTONERUNFEST” and get started today.

Walking and running

A walk-run is a series of running intervals with planned walking breaks. Our bodies need time to adapt to running and absorb the impact, and by adding a walking interval, we can gradually build our running volume over time at a safer rate.

A deliberate walking interval reduces the amount of impact we are putting through our musculoskeletal system, which lowers our chance of injury. Over time, we will reduce the amount of time spent walking and increase the amount of time running, until eventually the walking intervals are phased out.

Cross-training

Incorporating cross-training into your running plans will not only help you to optimise your training, but can also reduce the risk of injury.

For runners, cross-training options can include cycling, elliptical, rowing or swimming–but the most important thing is to do what you enjoy the most. Doing so will add variety to your routine when you are fit and healthy, but it also helps you adapt your training routine if you get injured.

If you do get injured, we recommend setting yourself goals and challenges when cross-training. You will enjoy it a lot more!

Recovery

To help your body adapt to the training and also recover properly to avoid injuries, there are some essentials that you should be doing when it comes to recovery.

First up is sleep–you should aim for a consistent 8 hours of sleep every night. Secondly, whether it's Pilates, yoga or simply stretching, you should look to do at least some mobility work each week.

Other ways to optimise your recovery include sports massages or using at-home massage tools such as massage guns or a foam roller. Listen to your body throughout your training and be prepared to take an extra day of rest. Alternatively, move your training sessions around during the week if you find that you need a little extra recovery.

Nutrition

Completing your training sessions is only one part of getting your body up to running a 5K.

You also need to make sure that you’re fuelling your recovery and making health-conscious nutrition choices, too. To do so, make sure to keep your protein intake high, eat plenty of carbs before longer training sessions, and don’t be afraid to experiment with caffeine if you want to push pace or distance.

Shoes

Your shoes are going to be a huge part of your training and investing in a good pair will help protect your body from the impact of the ground. We recommend going to a shoe shop that specialises in running shoes and has a treadmill in-store so that you can test a few different pairs.

If you're looking to shave a few seconds off your 5k time, you could even look to invest in a light, carbon-assisted pair of shoes!

Accountability

Perhaps one of the hardest parts of training is being consistent and holding yourself accountable.

Try to start off by developing a routine around your running and get used to getting out the door three, four or more times per week. You can even look to put your running sessions in your calendar or diary to help integrate them into your day-to-day. We'd also suggest tracking your progress as you go and using this as a tool to look back on how far you've come and motivate yourself to lace up for those harder sessions.

Look to make your training social, from telling your close friends your goals, to joining a community of runners either online or in your local area, to organising a run with people that you know. Additionally, what better way to hold yourself accountable than signing up to an event, knowing you have a deadline when you can put all of your hard work into practice?

Pacing

Follow a plan!

Finally, maybe the best thing you can do to level up your running is follow a training plan.

A good plan will take care of everything that we've mentioned in this article, from setting out all of the sessions for you, automatically adjusting your mileage, and incorporating deloads to balancing the right types of running for your ability.

Having a plan will also help with accountability and mean that you can focus purely on your running game.

Whether you have signed up for an upcoming race or are just hoping to build a good base level of fitness, Runna has several training plans to suit you. Check out their personalised training plans and enjoy 2 weeks free with the discount code “SILVERSTONERUNFEST.”

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The ultimate first 5K training guide