I'm a relatively new runner having started earlier this year. I've only recently been able to run a full to without stopping. Does anyone who does 5K runs have any general tips for relative new runners to improve time and technique?
I'm currently just doing one run a and a few walks per week plus light strength training at home. |
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Sounds like a good starting point. To progress, at a pace you are comfortable with, turn one of those walks into another run at some point. Don't sweat the times too much, just enjoy being out there to begin with. The times will come as you get stronger. |
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In a more serious note, fartlek sessions are the best training for that distance.
At the moment you go out and run for say 30 minutes, you get some base fitness but that's about it, nothing your training will make you faster over 5k.
Fartlek is all about building that speed up. So those sessions where you're doing your walks try this instead
5 minutes walking, 5 minutes slow jogging, 10 minutes of alternating 1 minute walking, 30 seconds running fast as you can for the full 30 seconds. Then 5 minutes slow jogging and 5 minutes walk to cool down. Repeat this once or twice a week till you can do 30s off and 1 minute on. |
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Just keep going. Saturday park run is definitely a good weekly. If you aim to get 3-4 runs in a week, you’re doing great, maybe 2 x3K slightly faster and a longer slower run.
As you get Fitter and are running more, you’ll find your chest, your heart or your legs are the limiting factor so mix it up a bit add some short hill sprints or some weights on your legs or some long slower treadmill or road work. And lots of wholegrain rice or pasta night before a race  |
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Run at different paces, if you are doing the Parkrun run faster at it, but do not run your other runs that fast. Slow runs mean slow, and help build your endurance. People starting out have a tendancy to run all their runs at the same pace, ie as fast as they can. This leads to injury and burn out, keep a minimum of 80% of your running very slow and enjoyable, save the hard stuff for the right time like Parkrun.
If you need any help or advice feel free to pm me, without being a dick and sounding big headed, i have an idea of what I’m talking about lol |
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By *ookie46Woman 12 weeks ago
Deepest darkest Peru |
When I joined a beginners running group last year one bit of advice I’ve kept up was to keep my head up, it helps with your breathing and focus on something ahead
I need to get back into running as I’m signed of for the 2025 Great North Run  |
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Learn to run slow. I think this is the hardest thing to do as a new runner, you start off with even short runs making you out of breath and you get into the habit of always running near your limit. Running slow makes such a difference. Do most of your time at a pace where you can easily chat (Zone 2 if you have a HR monitor of some sort)
It feels slow, feels like you're not trying, feels like you're getting nothing. Do it consistently for a few months though and you'll notice you are now running a minute or more faster/kilometre with no extra effort - as a new runner you're gains are likely to be even bigger.
Once a week do a hard run - hill or sprint repeats for example.
Don't build intensity and distance at the same time, do one or the other. If you're adding distance every week, don't add in hard sessions. You *can* go from no running to bring able to do a marathon in a few months if you're young/have good genetics/lucky/have a body already conditioned by another sport etc but the reality is, for most people, becoming a good runner takes a long time so make it something you enjoy
Good luck. |
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Hey OP. First of all, bravo for getting into the best and most accessible exercise there is!
My primary piece of advice is to always enjoy it. It’s all very well having goals, but if running becomes a chore you’ll put yourself off it. Whatever you try, make sure your enjoyment endures.
Always stretch and warm up fully, and warm down afterwards. Running injuries take ages to fix.
You can try running the same distance faster, or a longer distance slower. Whilst you will improve over time, you’ll still plateau.
The key is to mix things up. I do that by doing inclines and intervals. Find yourself a short route with a steady incline and push yourself up that bit. It’s basic stamina training for your legs and lungs. You can then find routes with harder inclines as you get stronger.
Intervals can be done nicely by finding a long straight road/path/park with lampposts or trees at regular intervals which you use as markers. You then sprint/jog/sprint/jog along the row until you’re pooped (not until you’ve pooped).
Through everything above, you can go as fast/slow as you need to suit your own fitness levels. And it’s always fine to walk a bit if you need to.
Good luck and remember - enjoy yourself! |
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By (user no longer on site) 12 weeks ago
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I'm not sure how this improves your running technique, but it must work with the amount of men i see that do it.
Wear the tightest lycra shorts you can possibly pull up with no pants, make sure you are also sporting a semi in full view as you do.
Oh, and always run towards the flow of traffic - stay safe! 🏃♂️ |
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"I'm not sure how this improves your running technique, but it must work with the amount of men i see that do it.
Wear the tightest lycra shorts you can possibly pull up with no pants, make sure you are also sporting a semi in full view as you do.
Oh, and always run towards the flow of traffic - stay safe! 🏃♂️ "
Not sure where you live but C has just asked if we can visit. Round this way it's the ladies in the tight running/gym clothes and in fairness, she's a great wingman.
P |
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By (user no longer on site) 12 weeks ago
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"I'm not sure how this improves your running technique, but it must work with the amount of men i see that do it.
Wear the tightest lycra shorts you can possibly pull up with no pants, make sure you are also sporting a semi in full view as you do.
Oh, and always run towards the flow of traffic - stay safe! 🏃♂️
Not sure where you live but C has just asked if we can visit. Round this way it's the ladies in the tight running/gym clothes and in fairness, she's a great wingman.
P"
Have a day out in the land of roundabouts, you'll soon see them! 🤭 |
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"I'm not sure how this improves your running technique, but it must work with the amount of men i see that do it.
Wear the tightest lycra shorts you can possibly pull up with no pants, make sure you are also sporting a semi in full view as you do.
Oh, and always run towards the flow of traffic - stay safe! 🏃♂️
Not sure where you live but C has just asked if we can visit. Round this way it's the ladies in the tight running/gym clothes and in fairness, she's a great wingman.
P"
Just made me realise my gym shorts and shirts are pretty tight and bloody hard work to get off when you're sweaty. |
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"I'm not sure how this improves your running technique, but it must work with the amount of men i see that do it.
Wear the tightest lycra shorts you can possibly pull up with no pants, make sure you are also sporting a semi in full view as you do.
Oh, and always run towards the flow of traffic - stay safe! 🏃♂️
Not sure where you live but C has just asked if we can visit. Round this way it's the ladies in the tight running/gym clothes and in fairness, she's a great wingman.
P
Just made me realise my gym shorts and shirts are pretty tight and bloody hard work to get off when you're sweaty. "
 |
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By (user no longer on site) 12 weeks ago
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"I'm not sure how this improves your running technique, but it must work with the amount of men i see that do it.
Wear the tightest lycra shorts you can possibly pull up with no pants, make sure you are also sporting a semi in full view as you do.
Oh, and always run towards the flow of traffic - stay safe! 🏃♂️
Not sure where you live but C has just asked if we can visit. Round this way it's the ladies in the tight running/gym clothes and in fairness, she's a great wingman.
P
Just made me realise my gym shorts and shirts are pretty tight and bloody hard work to get off when you're sweaty. "
So were your jeans on that butt of yours! 🤣🤣 |
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By (user no longer on site) 12 weeks ago
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"I'm not sure how this improves your running technique, but it must work with the amount of men i see that do it.
Wear the tightest lycra shorts you can possibly pull up with no pants, make sure you are also sporting a semi in full view as you do.
Oh, and always run towards the flow of traffic - stay safe! 🏃♂️
Not sure where you live but C has just asked if we can visit. Round this way it's the ladies in the tight running/gym clothes and in fairness, she's a great wingman.
P
Just made me realise my gym shorts and shirts are pretty tight and bloody hard work to get off when you're sweaty.
"
Stop encouraging him! 🤣 |
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"I'm not sure how this improves your running technique, but it must work with the amount of men i see that do it.
Wear the tightest lycra shorts you can possibly pull up with no pants, make sure you are also sporting a semi in full view as you do.
Oh, and always run towards the flow of traffic - stay safe! 🏃♂️
Not sure where you live but C has just asked if we can visit. Round this way it's the ladies in the tight running/gym clothes and in fairness, she's a great wingman.
P
Just made me realise my gym shorts and shirts are pretty tight and bloody hard work to get off when you're sweaty.
Stop encouraging him! 🤣"
I don't think he needs any  🤣🤣 |
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"I'm not sure how this improves your running technique, but it must work with the amount of men i see that do it.
Wear the tightest lycra shorts you can possibly pull up with no pants, make sure you are also sporting a semi in full view as you do.
Oh, and always run towards the flow of traffic - stay safe! 🏃♂️
Not sure where you live but C has just asked if we can visit. Round this way it's the ladies in the tight running/gym clothes and in fairness, she's a great wingman.
P
Just made me realise my gym shorts and shirts are pretty tight and bloody hard work to get off when you're sweaty.
Stop encouraging him! 🤣
I don't think he needs any 🤣🤣"
You read my mind 🤣 |
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"I'm not sure how this improves your running technique, but it must work with the amount of men i see that do it.
Wear the tightest lycra shorts you can possibly pull up with no pants, make sure you are also sporting a semi in full view as you do.
Oh, and always run towards the flow of traffic - stay safe! 🏃♂️
Not sure where you live but C has just asked if we can visit. Round this way it's the ladies in the tight running/gym clothes and in fairness, she's a great wingman.
P
Just made me realise my gym shorts and shirts are pretty tight and bloody hard work to get off when you're sweaty.
Stop encouraging him! 🤣
I don't think he needs any 🤣🤣
You read my mind 🤣"
 |
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