Training

Although 5K (3.1 miles) is a relatively short distance for most regular runners, some of you may be attempting the distance for the first time. Please see below the suggested training schedule for beginners and those who are possible attempting the 5K distance for the first time.

Warm Ups and Cool Downs
You should walk or jog slowly for at least 5-10 minutes and stretch before and after each session to prevent pulled muscles and stiffness.

How to Run
Speed isn’t important. You should run at your own pace. As a guide you should be able to hold a conversation while jogging. If you are too breathless to talk then slow down.

Where to Run
To avoid boredom try to vary your routes and running surfaces as much as possible.

What to Wear
Tracksuit, T-shirt, shorts, etc. as long as they are comfortable. It is vital to wear a good pair of running shoes – expert advice is available at most sports shops.

When Not to Run
Don’t run if you feel unwell. It’s better to miss a few days training than risk illness or injury. Also don’t run immediately after eating. You should allow at least two hours for food to digest.
Please consult your doctor before exercising if you are very overweight, haven’t exercised for many years, are a heavy smoker, are receiving medication or you are pregnant.

If you’d like further information on training for one of our events, drop us a line at info@runliverpool.org.uk