Following on from our lastest post in our "Running" section about "The First Steps in Running," we publish this new article focused on how to start running 5 kilometers regularly, including a practical guide to the main 5-10 km races held in Spain, France, and Switzerland (as these are our areas of operation), in case anyone is encouraged to debut in a race this year.
Running is one of the most accessible and beneficial physical activities for health. It not only improves cardiovascular condition but also strengthens muscles, reduces stress, and increases the feeling of well-being. However, for many beginners, running can be overwhelming if realistic goals are not set and a proper training plan is followed.
In this article, we will guide you step by step so you can start running from scratch, setting achievable goals and avoiding injuries. Additionally, we will provide practical tips on running technique and how to improve your speed.
How to Start Running from Scratch
1. Start with Walks and Short Jogs
If you have never run before, it is essential to start progressively. A common mistake among beginners is trying to run long distances from the first day, which can lead to fatigue, demotivation, and even injuries. Instead, start with brisk walks alternated with short jogs.
Tips:
- Brisk walk: Walk at a pace that raises your heart rate but allows you to maintain a conversation. After a few minutes of walking, alternate with short jogs of 1 to 2 minutes. Repeat this cycle for 20-30 minutes.
2. Run at a Comfortable Pace
One of the most common mistakes among beginner runners is running too fast. It is important to maintain a comfortable pace where you can hold a conversation without running out of breath. This pace will allow you to build endurance without overloading your body.
Tips:
- Control your breathing: Inhale through your nose and exhale through your mouth.
- Maintain a proper cadence: Ideally, keep between 170-180 steps per minute.
- Listen to your body: If you feel out of breath, slow down or walk.
3. Avoid Common Mistakes
When starting to run, it is easy to fall into mistakes that can affect your performance and increase the risk of injuries. Some of the most common mistakes include not warming up beforehand, using inappropriate shoes, and not hydrating properly.
Tips:
- Warm-up: Spend 5-10 minutes warming up before you start running. You can do dynamic stretches or walk at a brisk pace.
- Proper shoes: Choose shoes that fit your type of stride (pronator, supinator, or neutral) and offer good cushioning. During this year we will dedicate several articles focused on the correct equipment for running and in which we will dedicate a special article to the choice of shoes, carrying out an analysis of these. It should be borne in mind that in running shoes are the most important piece of equipment, as they are the tools of the trade.
- Hydration: Drink water before, during, and after your running session, especially if the session exceeds 45 minutes. We will also dedicate a special article related to hydration and other important aspects of running such as nutrition.
Running Technique for Beginners
1. Correct Posture
Good posture is essential for running efficiently and preventing injuries. Keep your back straight and your shoulders relaxed. Avoid leaning forward or backward, as this can cause tension in your back and legs.
Tips:
- Keep your head up: Look ahead, not at the ground.
- Relax your shoulders: Avoid tensing your shoulders, as this can cause fatigue.
- Engage your core: Keep your abdominal muscles slightly contracted to stabilize your body.
2. Foot Strike
Foot strike is another crucial aspect of running technique. Land with the midfoot, avoiding heel striking. This will help you absorb impact better and reduce the risk of injuries.
Tips:
- Avoid heel striking: Land with the midfoot, not the heel.
- Keep a short stride: A stride that is too long can increase the impact on your joints.
- Land softly: Try to land softly to reduce impact.
3. Use of Arms
The arms play an important role in running technique. Keep your elbows at 90° and move your arms rhythmically to generate momentum. Avoid crossing your arms in front of your body, as this can affect your balance.
The use of ‘braking’ when running is one of the most important things to do and one that many people forget. Running with a proper swing improves the aerodynamics of the body and avoids unnecessary effort, thus delaying the onset of fatigue. I always remember that in one of my first races that I did in Galicia in a coastal town, one of the women in the audience shouted at me: ‘Come on, boy, your arms are the oars’. ¡¡¡¡ That phrase stuck in my head and when I started to train the stroke technique, I really realised how right that woman was!!!!
Tips:
- Keep elbows bent: Elbows should be at 90°.
- Move arms forward and backward: Avoid moving them side to side.
- Relax your hands: Keep your hands relaxed, as if holding an egg without breaking it.
.4. Controlled Breathing
La respiración es un aspecto clave para mantener un ritmo constante y evitar la fatiga. Inhala por la nariz y exhala por la boca para mantener un flujo constante de oxígeno.
Tips:
- Coordinate breathing with stride: For example, inhale for three steps and exhale for two.
Training to Improve Speed
Here are two effective techniques to improve speed and endurance: interval training (Fartlek) and speed intervals. Both methods are easy to incorporate into your routine and offer significant results.
Interval Training (Fartlek)
Fartlek involves alternating fast and slow paces during the same session.
- Tip: Warm up for 10 minutes, alternate 30 seconds of fast running with 1 minute of slow jogging (6-8 repetitions), and cool down for 10 minutes.
Speed Intervals
Speed intervals are short sprints that improve anaerobic endurance and speed.
- Tip: Warm up for 10 minutes, run 100 meters at maximum speed, rest for 1-2 minutes (6-8 repetitions), and cool down for 10 minutes.
Training Plan to Run 5 km
Now we enter the most important part of this article, where we will establish a simple training plan for those who want to start running 5 kilometers continuously.
This progressive training plan will help you build endurance safely in 8 weeks. This plan is designed for beginners and combines walking and jogging so you can build endurance safely. The goal is to run 5 km without stopping at the end of the plan.
Tips to Follow the Plan
- Warm-up: Spend 5-10 minutes walking or jogging lightly before each session.
- Cool down: After each session, walk for 5-10 minutes to lower your heart rate.
- Stretching: Do gentle stretches after each session to prevent injuries.
- Be consistent: Try to run at least 3 times a week.
- Listen to your body: If you feel pain or extreme fatigue, take a day off.
- Adjust the plan to your needs: If you feel comfortable, you can increase the jogging time or reduce the walking time.
Calendar of 5-10 km Races in Spain, France, and Switzerland
Before closing this article, we would like to leave you a little gift: a table with the most fun races of less than 10 km organized in Spain, France, and Switzerland (our battleground).
Why? Because we want to encourage you to put on your shoes, take the first step, and feel that mix of nerves and adrenaline that comes with pinning on a bib and running on a Sunday morning.
Imagine running through the streets of Europe's most important cities, surrounded by people with your same passion! Doesn't that sound like a great plan? Take a look at the table, choose your favorite, and… let's run!
Description of Races in Spain
- Trofeo París (Madrid): One of the oldest races in Madrid, with more than 40 editions. A true institution in the running world!
- Carrera de la Candelaria (February): Held in Tenerife, this race combines sport and tradition in a unique setting.
- Carrera de la Mujer (March): An emblematic race in Madrid.
- Cursa dels Bombers (April): One of the most iconic races in Barcelona, organized by firefighters with an urban route.
- Carrera de la Cerveza (May): Held in Seville, this race combines running and gastronomy in a fun atmosphere.
- Carrera Nocturna del Ensanche (June): A night race in Bilbao that runs through the city center with a unique atmosphere.
- Carrera del Puerto (July): In Valencia, this race offers views of the port and a flat route ideal for beginners.
- Carrera de la Luna (August): A night race in Malaga that combines sport and music in a summer atmosphere.
- Carrera de la Mercè (September): A race with an incredible atmosphere, as it is part of the Mercè festivities, which fill Barcelona with music, activities, and cultural events.
- Carrera de la Hispanidad (October): Held in Zaragoza, this race commemorates Hispanic Day with an urban route.
- Carrera Popular de Otoño (November): In Santiago de Compostela (Galicia), this race takes advantage of the city's beautiful autumn landscape, with a route that passes through the historic center and green areas.
- San Silvestre Vallecana (December): One of the most famous races in Spain, which closes the year with a route through the streets of Madrid.
Description of Races
- Lausanne Indoor Marathon (February): A unique race run indoors, ideal for winter months with routes of 5 and 10 km.
- Basel Half Marathon (March): One of the most popular races in Switzerland, with a flat urban route and a 10 km option.
- Geneva Marathon (April): A race with views of Lake Geneva and a festive atmosphere with routes of 5 and 10 km.
- Lucerne City Run (May): Runs through the historic center of Lucerne, with views of the lake and mountains.
- Zürich Frauenlauf (June): An exclusive race for women, with an urban route in Zurich.
- Bern Grand Prix (July): A night race in the Swiss capital, with a unique atmosphere.
- St. Gallen City Run (August): Runs through the historic center of St. Gallen, with a family atmosphere.
- Lausanne 20 km (September): One of the most emblematic races in Switzerland, with a challenging route and routes of 5 and 10 km.
- Zürich Marathon (October): A race with an urban route that passes through Zurich's most emblematic points with a 10 km option.
- Basel Stadtlauf (December): A night race that lights up the streets of Basel during winter.
Description of Races in France
- Foulées de la Soie (January): A race in Lyon that combines sport and culture, with an urban and festive route.
- Nice Eco-Trail (February): Although it includes trail options, the 10 km race is entirely on asphalt, with views of the Mediterranean.
- Paris Half Marathon (March): One of the most popular half marathons in France, with a route through Paris's iconic places and offering a 10 km option.
- Marathon de Paris (April): Although it is a marathon, it also offers a spectacular urban route option of 10 km.
- Lyon Urban Trail (May): Although it includes trail options, the 10 km race is on asphalt and runs through Lyon's historic center.
- Foulées du Lac (June): A race in Annecy (known as "The Venice of the Alps") with views of the lake and a flat route ideal for beginners.
- La Nuit des Relais (July): A night race in Paris that combines sport and music in a unique atmosphere.
- La Corrida de Langueux (August): A race in the Brittany region, with an urban route and a festive atmosphere.
- La Parisienne (September): An exclusive race for women in Paris, with an urban route and a supportive atmosphere.
- 20 km de Paris (October): One of the most popular races in Paris, with a route that passes by the city's main monuments and offers a 10 km option.
- Nice-Cannes Marathon (November): Although it is a marathon, it also offers a 10 km coastal route between Nice and Cannes.
- SaintéLyon (December): Although known for its ultra trail, it also offers a 10 km asphalt option, ideal for urban runners.
Conclusión TRADE & TRAIL
Running is a process that requires patience, dedication, and proper planning. Setting realistic goals, following a progressive training plan, and paying attention to running technique are key aspects to advance safely and effectively in this sport.
Now that you have some tools to get started, why not consider preparing for a race? It doesn't have to be a marathon; there are plenty of races under 10 km perfect for beginners! And if you feel lost, you can always count on a coach to guide and motivate you. They are the experts!
At TRADE & TRAIL, we are here to help you every step of the way as a runner. If you want to start running and prepare for your first races, do not hesitate to contact us.
We will be delighted to provide you with personalized training and accompany you on this exciting adventure!
AND REMEMBER ... YOU'LL NEVER RUN ALONE !!