How an absolute beginner should train for 5 km run?

Question:

Карина

Good evening. Now I go in for fitness, play tennis and also swim in the pool. I have never practiced running before.

I am interested to try running 5 km. Do I need any special training? Where should i begin?

Thank you.

Answer:

Кульков Олег Сергеевич

Kulkov Oleg

Master of Sports of International class in track and field athletics, winner of the Zurich marathon, participant of the Beijing 2008 Summer Olympics, multiple European Cup and Russian championships medalist, coach of the school “I Love Running”

Greetings!

Considering your exercise experience, I can say that impact load is present only in tennis, and even then, it has a number of its own features. And this is the main difference between running and many cyclic kinds of sport. For the safe development of running skills, it is necessary to consider this factor and organize your training carefully.

You should use the principle of progressive overload. You can start with short running sessions, for example, with 20-minute runs. It is better to run on natural surfaces (park paths), which will have a more gentle effect on your musculoskeletal system. Preferably, you should run in shoes specially designed for running, as their good cushioning qualities will increase the protection of the musculoskeletal system. The running frequency should be in check and you should have a rest day after a training day, this is necessary for recovery.

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