0 KM to 5 KM - Week 1 - Lesson 01

Start with running – the basics

So you decided now, you want to pick up the sport of running. To make a headstart you look up some articles about how to get going, but there is just so much that you experience some form of information overload. Don’t make it harder than this needs to be, just have a general idea of what you are starting and learn while doing so it won’t stop you.

Sport Gear

When you are just starting out you probably won’t have a complete wardrobe for the specific purpose of running and you will need to manage with what you do have. It’s no problem to find out if running can be your sport in some standard sports attire and some older sports shoes that aren’t filled with the latest tech. The shoes will be the first that you will want to replace when you get serious about running so to prevent blisters and injuries. When you get to the point of buying real running shoes you can get some special measurements based on your body and running technique in a running store. The right shoes will not be cheap, but it worth it to prevent you from injuries in the future. You will put a lot of new strain to your lower body, don’t take this to lightly.

After the shoes, there are a lot of clothing options to aid you while running. These are seasonal, so let’s get into the different stages of the year:

A rule of thumb for running shirts

Please do not use 100% cotton shirts. They prevent the bodies natural reaction of sweating so you won’t cool properly and will only make it harder.

An extra tip for the ladies, choose a rigged sports bra. This will help you to run more comfortable and after running it will prevent/decrease chest pains.

Start with some guidance like the Run Trainer schedules

You can find a lot of ways to start running with some guidance to increase the chances of a perfect start. a guiding schedule is a popular one. It will set you up with immediate structure because it will be based upon getting your body and mind ready for a particular goal like the 0 to 5k version. This schedule contains a carefully structures training to guide you towards running the chosen distance.

There are several schedules that will guide you further and further towards some large distances. The starter one will take you up to 5K and will do so in 10 weeks time when you train 3 times a week. Each training will take between 20 and 30 minutes so it won’t cost you a lot of time.

Because it’s not realistic to know 30 schedules by heart the Run Trainer app will guide you through the steps. While running the app will tell you what to do next (run, jog or walk) en how long to do so. Your running records will be stored in the app so you can follow your progress in every detail and you can look them up when you are curious.

A big support with the schedules is that they also give you rest between the sessions. A lot of starters feel like they can keep going beyond the steps and more often than 3 times per week, but do not underestimate the strain your body is put through! The app will let you know when to stop as well and this is very important when you are building up your new core strength and a healthy way of living. Give your body time, allow it to evolve and reap the benefits in the long run…

Also read: about our running schedules

Pick your running days

When you want to commit one of the most important things is to be consistent. In the beginning, the sessions are short and easily planned, but they will start to take longer as you can go further in the future. Pick some days that you determine to be your running days and look at your agenda when it fits well into the day. Give the session some extra time around them so you can more easily make small changes.

Switching a bit when you really need to is just fine. Just be aware that when you get a bit too liberal with this it can cost you the proper motivation. Try to be as consistent as you can be, this works best in most cases.

Also read: Running in the summer

A rule of thumb for starters

Take at least one day of rest between every session. Give your body the time to recoup and prevent injuries. The rest will give you extra energy when running and you’ll enjoy it more. Especially in the beginning do not underestimate the strain! Allow yourself the chance to build it up.

Start in a known area

You can run almost anywhere on the solid ground. The pavement, woods, parks and even on the beach. When you are just starting a familiar area can help you out as you know where to go and how long it should take you so you know when to turn around. You want to try and start from the front door and end the training there as well. After a few outings, you will see you can run further and further in the same timespan.

Tip: When running with a Run Trainer schedule there is a ‘halfway tone’ that alerts you that is the halfway point. If you need to turn around you can use this as the signal to do so.

Where you can run is very specific to the place where you live, but try to find some even and solid roads that are not full of pedestrians and/or cars so you can focus on the run. Once you get familiar with the sport you can mix it up more as you know the basics. When you go run in places like the woods or beaches keep an eye on the surface. These are often more demanding to run on and not as stable, you don’t want to trip and fall.

Choose your first session

This should be enough to get you started! So, what schedule will you start with? Download the Run Trainer app and try every feature and training in the 7-day trial without any commitments.

Written by Run Trainer.

Run Trainer is your personal running app helping start running or improve your running. With the build 5K, 10K, 15K or half marathon training plans, you'll be guided during your training while listening to your favourite music. Already an experience runner? Create your own training plan or track your next race with the Race mode.