Running your first 5k



Running your first 5k 

Written by R. A. Stewart

I recently saw a man on TV give his testimony on how he lost weight after starting on a journey of

jogging. On his first day he jogged 500 metres and walked the rest of the way.

As his fitness increased he increased the distance he jogged until gradually he was able to jog the entire 5k.

This was all done with a sensible diet regime. Certainly, a bad diet will undermine attempts to get fit.

Getting fit requires persistence and dedication. There is no point in just running a gut buster on a Saturday

and not training on the other six days of the week because by the time the following Saturday comes

around the benefit of the previous Saturday’s gut busting run will be lost.

“It is hard to get fit but easy to lose it” is a quote I have heard.

Inactivity is a sure way to lose your fitness.

A horse trainer once said to a reporter, “If you walk up a mountain you will be stiff and sore the next day

but if you walk up a mountain every day for ninety days then by the ninetieth day you will be able to do

it easily.”

In a nut shell, getting from where you are to where you would like to be takes consistency and hard work,

there is no other way but with consistency and persistence you can do it. With increased fitness things

will get easier. 

I remember an old school teacher told us how one local lad became fit starting from scratch. He would

jog to one telegraph pole and walk the next one, jog one then walk one, continuing that throughout the run. Then after a week he jogged to two telegraph poles for every one he walked to and continued this two to one ratio until he made it three to one, then four to one. Eventually he was able to jog the entire journey.

In those days there were lots of wooden telegraph poles along the side of the road. 

It takes a lot of effort to make changes in your life and changing your lifestyle will make a difference to

your health and well-being.

In several countries around the world there are park runs which take place every Saturday morning; these

are free to participate. You register to join and are allocated your own personal barcode which you take

with you on your run and show it to the person who scans the barcode after you finish your run. Your

time and finishing details are then sent to you. 

I have done a number of these 5k park runs. They are ideal for beginners because with several hundred

runners in each race there is always someone who is at your level.

If you are an experienced runner who is used to doing long distances then it is a good idea to practice

your sprinting by doing wind sprints as well because this can really give you an edge in the sprint to

the finish rather than just plodding along one paced. It's a suggestion which was put to me after I told

someone at athletics recently that I tend to go up and down on the same spot in the sprint races. He said,

“You don’t practice sprinting enough.”

He suggested that I should practice sprinting down hill. 

Comment taken on board.

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