can i ask how you trained for your 5k? i’m trying to get into the habit of running as someone in desperate need of endorphins and i think having a goal (ie to run a 5k race) would help. but i am historically terrible at running and don’t know what i’m doing
I used the Nike Run Club's 8 week 5k training program, and I was surprised how much I liked it. I think if you're just getting into (or back into) running and you have the time, starting with their 4 week getting started training program and then doing the 5k training program is the better approach.
The getting started program suggests just 3 runs a week (vs. the 5k's suggested 5 per week) and I think that's a much more realistic and smart way to start from 0. (Important to note, though: with NRC I have discovered you're always able to skip runs, take longer than a week to complete a set of runs, or even complete a week's set of runs multiple times before moving on. I recommend ignoring their timeboxing as you see fit, it's more flexible than they let on via the interface/design.)
Here's what is most important about building back a running habit in my stupid opinion:
This is true for building any habit from scratch: start with a version you cannot fail at, and would never skip. You are building accountability with yourself: you need to prove running isn't so scary, that if you ask yourself to wake up and go outside at 7am you can and will, that you're allowed to stop when you said you could stop. Run for 5 minutes to start. Walk 2 minutes for every 1 minute run. Whatever you need to do to make it a no-brainer to do.
Listen to your body first, and your training plan second. Listen! To! YOUR! Body! Training plans are not written in stone and if they are, you have a bad coach. Discomfort, soreness, and challenge are good. Pain, injury, and worsening over time or with activity is bad. Listening to your body & adjusting expectations and plans accordingly is not optional or a level-up skill, it's tablestakes.
With running, variety matters. I think that's why I kind of do like a guided/dictated training experience vs. recommending you just get after it. Running exactly 2 miles at the same speed every week isn't exactly bad for you, but it wouldn't do as much as you might think. Mix recovery runs, interval/tempo runs, elevation/hills/stairs, and long runs. You won't get so bored, and you'll be scientifically building better running endurance, depth, speed, and you're recovering better.
And on that note, we have: fun-damentals. You actually have to focus on non-glamorous, boring shit like: you HAVE to stretch beforehand, and you should cool down afterward. A majority of your miles should be easy miles (in other words: run slow). You have to breathe right (and if you can't guess what: run slower). You have to focus on the way your foot hits the ground and the way your arms swing and what your knees are up to (hard to diagnose form problems for yourself though, however when focusing on form never hurts to run slower). You should have a good running shoe, and if you don't know what kind you need it's worth going to a place that has experts who will tell you (in Chicago, I'd recommend Fleet Feet).
It was helpful for my brain to have the actual race as pressure to not slip, so now is the perfect time to look ahead to September or October and have a nice lil ~3 month runway to train for it.
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