How to Run a 5k for Beginners
There are many reasons why people start running, whether it's because of its mental health benefits or because it's a completely free sport.
The 5K is an ideal distance for new runners. Each year, millions of people across the country participate in 5K races, making it the most popular type of road race in the United States. At just 3.1 miles—less than 1/9th of a standard marathon—it's the perfect distance to train for.
If you want to participate in your first 5K race, then 5K running training is essential. So, how should you start your 5K training?
This article will help guide you with a training plan. To further support your journey, I've gathered tips from running experts who've helped many first-timers complete 3.1 miles and beyond.
Start by just walking
As they say, learn to walk before you run. The first step is simply putting on your shoes and moving. You can walk for the first two weeks but with a goal in mind. If you are starting with 30-minute sessions, try to go a little farther each day. Target two walks per week.
Follow the walk-jog pattern
By the third week, you can start mixing your walks with light jogging. The walk-jog pattern motivates you to progress from covering 2km to 3km, then 4km, and eventually 5km. Once your breathing improves, you can do a 5km loop with the walk-jog pattern. Count the number of breaks you take in that 5km stretch, and aim to match or reduce them next time. Over time, you will be able to jog the entire 5K.
Get your breathing pattern correct
Going too fast too soon is one of the biggest challenges for beginners. Once lactic acid builds up and you start panting for air, running becomes more difficult than it needs to be. For your first run, begin with a light jog and ignore the distance traveled. Focus on your breath: inhale gently through your nose and exhale through your mouth in a controlled manner.
Check your posture
Like any exercise, form is critical in running. Aim for a mid-foot landing, keep your body upright, and breathe from your belly. Keep your chin up, look forward (not down), and maintain a straight back with your shoulders back and down. Engage your stomach muscles to support your spine. Additionally, your arms should move in a controlled manner to mirror the motion of your legs. While proper form is important, every person has a natural way of landing—whether on the heel, mid-foot, or fore-foot. Most people are heel strikers, and as long as it doesn’t cause injuries, this is fine.
Add strength training and stretching to the routine
Strength training two days a week during your 5K training plan will help keep you injury-free, improve your running performance, and reduce the risk of injury. Focus on performing lower body compound movements like squats and lunges with added weight or resistance to power up your legs. A strong core will also help with your balance and form, so consider focusing on this area in your workouts.
Run with a group
Running with a group is a powerful way to stay motivated and push yourself further than you might alone. The camaraderie and shared purpose of a group can inspire you to run a little faster or go a little farther. It's not just about physical distance—it's about emotional support as well. When you're feeling tired or down, the group can lift you up, keeping you going when you might otherwise stop.
Join the Mier Sports Running Club! Whether you're just starting out or have years of experience, everyone is welcome. Let's inspire, connect, and grow together as a community of running enthusiasts!
Beginner gear for 5K races
Mentally and physically – your first few sessions can be tough. You'll need light, breathable apparel to keep you protected on the journey towards your first 5K.
Gear up for your first 5K with some of our recommended below or take things a step further and explore our full high-performance running gear.
Men's SprintDry™ Recycled T-Shirt
Black
$28.99
Women's PaceLite 2-in-1 Shorts 3"
Dusty Pink
$34.99
Men's PaceLite Linerless Shorts 7"
Khaki
$34.99