Beginners
Beginners
It is never too late to start, but it is best to start calmly. Your first 5 km is a great goal: the distance is manageable, races over it are held often, and preparing for it needs no special gear. Here is the general path from your first walk to your first race, common beginner mistakes and a list of what to bring. Be sure to talk to a doctor before you start training.
Don't compare yourself with others. At every race someone is running for the first time and someone for the hundredth. Your only job is to finish feeling good.
How this section works: we describe the general path for beginners without strict timelines, heart-rate figures or training volumes. Everyone progresses at their own pace; a personal plan is best put together with a coach, and the first step is a visit to the doctor.
From zero to your first 5 km
Talk to a doctor
Before you start training regularly, discuss your health and training load with a doctor, especially if you haven't exercised for a long time.
Start by walking
Regular brisk walks prepare your heart, muscles and joints for running. This is not wasted time — it is the foundation.
Alternate walking and easy running
Add short stretches of easy running to your walks. Run at a pace where you could still hold a conversation.
Gradually lengthen the running intervals
When the current load feels easy, run for longer and walk for less. If you're tired, go back a step — that's perfectly normal.
Run 5 km without rushing
Once you can run steadily for a long time without stopping, try covering 5 km at a comfortable pace, walking when you need to.
Choose your first race
Find a 5 km run with a reliable organiser. Many people start with free weekly runs in local parks — the atmosphere is relaxed and there is no pressure at all.
Common beginner mistakes
- Starting too fast and doing too much — then giving up because of fatigue or pain
- Skipping the warm-up and cool-down
- Training through pain instead of easing off and seeing a doctor
- Wearing new shoes or clothing on race day that you have never tested
- Starting at someone else's pace, carried away by the atmosphere
- Forgetting about sleep and rest between sessions
Your first race: what to bring
| What | Why |
|---|---|
| Race bib and safety pins | The bib gets you onto the course and makes sure your result is recorded |
| Tried-and-tested shoes and clothing | Familiar kit means less risk of blisters and chafing |
| Clothing for the weather and a spare layer | Waiting for the start in the cold or rain can take a while |
| Water | Drink according to how you feel before and after the race |
| Dry clothes to change into | After the finish it is important to change quickly so you don't get cold |
| Any documents the organiser requires | Without them you may not be given your race pack — the list is in the race rules |
Related sections
- Training
General principles of endurance training: gradual progression, consistency, recovery and the WHO recommendations on physical activity.
- Races
How a mass-participation race works and how to check an event before you register. Plus the magazine's catalogue of articles.
- Gear
Basic gear for running, cycling and open water: shoes, clothing for the weather, helmet, lights and drinks — no brands and no prices.
Sources
- World Health Organization — guidelines on physical activity (2020)
- World Athletics — rules and distances
Information on distances and the history of each sport is based on public materials from World Athletics, World Triathlon, the World Health Organization and encyclopaedic sources. The rules of each specific race are set by its organiser — always check them on the organiser's official website.