Running News Daily

The 5k distance is one of the most popular races in running and it is much-loved among amateur and professional athletes alike.

If you’ve never competed in a 5k race before, there are some things to bear in mind that can help you prepare for the big day.

We asked a select group of fitness and running experts for their top tips and advice when it comes to preparing for your first 5k race.

Here is what they said.

Stick To Your Routine In The Lead-Up To The Race

Peter Keane, Physiotherapist at Physio Motion 3D

In the week leading up to your race, don’t change your routine.

This isn’t the time to be experimenting with new food, shoes, drinks or anything else.

Also, it’s only a 5k! Don’t fall into the trap of thinking you need to load up on carbohydrates, you’re very unlikely to burn off that much fuel.

It’s important to eat well-balanced meals that you’ve been enjoying all along.

On Race Day: Again, don’t make the easy mistake of gulping down lots of water in order to stay hydrated during the race. It’s all about sipping. Sip if it’s hot or your mouth is dry – you’ll often see athletes take a mouthful and then rinse and spit. This is because they’ve stayed hydrated in the days before the race and are ready to go.

In terms of food, make sure you’re not eating anything within two hours of the race. A good pre-race meal that’s loaded with carbs, protein and some fats would be some oatmeal and berries or a bagel with peanut butter.

Begin and take the first kilometer about 10 to 20 per cent slower than you usually would (chances are, this will actually be your normal pace) and this will allow you to finish strong.

Keep your pace slow, steady and even – so you can blast home on that final stretch.

Post-Race: Remember to walk around for at least 10 minutes afterwards. This will your body adequate time to wind down and get your heart rate back to a normal resting state. Do your stretches and refuel.

Give Yourself Enough Time To Prepare For The Race

Amie Dworecki, Running Coach at Running With Life

One thing I would suggest is that people interested in running a 5k give themselves ample time to prepare. This is usually eight to 12 weeks beforehand for someone who has never run before.

The body takes time to adapt, and running is a high-impact sport, so given enough time, the process can go much more smoothly, and with less soreness and reduced chance of injury.

I also suggest that people start out with walking, if they are not regularly doing so. Even five minutes of walking building up a few minutes each time, until they are regularly walking 30+ minutes, three to four times a week.

Then, they can start adding in run intervals. There are many couch to 5k apps and programs available online, with the advantages that they are free and widely available.

However, in many cases it can be a you get what you pay for, and those can be written by anyone, and some have jumps in intensity or frequency that are not appropriate for beginners.

I find it is best to work with a program led by a certified coach if it is available. The advantages are that the program is designed by someone who knows what they are doing, you have someone to ask advice if things are not going well, and you have a group to help support you.

Beginning a running program to the 5k level is as much a mental and lifestyle change, as it is a physical habit. Meeting with a group helps greatly with accountability and that can be key when getting your workouts done. Even an online or virtual group will give this and can be better than trying to go it alone.

I also have 5k training programs on trails. Often the surface of a trail (depending on the area) is much softer than concrete, and for beginners who are not used to the hard pounding on their joints, and/or who may have weight to lose, trails can offer a gentler surface on which to train.

This is also a popular choice for older participants who may not want the jostling of concrete.

If a group is not available, make sure the program is gradual, without sudden sharp increases in running time. And, don’t be afraid to repeat a week if that is what you need to do. This is about reaching the end goal in a way that is successful, versus trying to follow a rigid program that may not be right for the runner.

For an absolute beginner, I have found that starting with run intervals of 30 seconds to one minute is best.

Make sure to include a proper warm-up and cool-down before and after. It doesn’t have to be anything complex. It can be five to 10 minutes of walking with simple stretches that address any areas of personal tightness a person may be experiencing.

I usually suggest running the first race at a manageable pace with the goal being to complete the distance feeling good.

The first race is always a PR (personal record). There will be other races in which speed can be added in as an extra.

Find A Good Place For Your Training And Get The Right Equipment

Ryan Hill, Physical Therapist and Co-founder of The Stride

Running your first 5k is a great goal. It is a race that you can push yourself in, but it’s also a distance for everyone if you put in the effort.

Some of the first things to consider are your goals, how often you can run to train, your fitness level to start, where you plan to train, and if you have the necessary equipment.

When it comes to goals, have one! Maybe the goal is to lose weight, get more fit, or push yourself physically.

Regardless, having the 5k in the calendar gives you a concrete reason to get up and go for that run. It will keep you motivated and engaged in the process.

If your goal is losing weight, then being consistent with running OR walking is the key.

Try to create a habit where it feels like physical activity is a natural part of the day. It can take a few weeks to develop a habit, so having it worked into a 5k training plan is a great way to stay on task.

If your goal is to get more fit or challenge yourself physically, then being prepared to throw in a couple of days of speed work for some variety can be beneficial. Finishing those hard runs can give a great sense of achievement.

Plan to set aside three to four days of jogging per week week and expect to spend thirty minutes to an hour being active on those days.

Typically, we suggest doing your running early in the morning. Morning races are the norm, so it helps to train during the time of day you will perform. The other advantage of starting early is that it gets the work out of the way before all the other life factors arise. It also helps kickstart your metabolism and can help you feel more energized throughout the day.

In terms of fitness level, we recommend that you be able to jog for 10 consecutive minutes before starting a 5k training program.

If you aren’t able to jog for 10 minutes, that’s perfectly fine! Sign up for the race anyways but spend a couple of extra weeks ahead of time doing a jog/walk interval program.

Start with a two-minute jog and three-minute walk x 4. This will be 20 minutes of activity. As it gets easier, increase the amount of time you’re jogging and decrease the time walking.

Finally, have the right equipment. There is no perfect shoe. Your foot is unique to you, so don’t expect the shoe someone else ran in to be what you need.

When you lace up the shoe, you should be able to splay out your toes, and your heel should feel secure in the back of the shoe.

Ideally, the shoe store will allow you to run in the shoe to determine any “hot spots” that you didn’t recognize in the store. While not necessary, having a GPS watch to track your mileage and heart rate can be beneficial.

Finally, reach out to a physical therapist or trainer and get a simple screen performed. They will let you know what muscle groups and motions you should work on to help avoid an injury. One of the best ways to get out of the running is to get hurt on your first race.

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.