Dear readers, did you know that we humans are born runners? And even though this efficient form of locomotion on foot no longer primarily secures our food and/or even our survival, it still contributes significantly to our health and quality of life. And that is exactly why we would like to invite you to run your first 5 kilometers at a stretch with us. Below you will find all the tips for this from our running expert, Sandra Mastropietro.
Running sounds very simple. And—let me say this right from the start—it is. Nevertheless, you should banish from your mind the romantic notion, shaped by films like Forrest Gump, of simply starting to run and keeping at it as long as you like.
Even though we humans are born runners, there is more to long-distance running than just a pair of feet. In the following article, you will learn how to succeed in running your first 5 kilometers without stopping… healthily and with joy!
5 kilometers – why should you run that far?
Five kilometers at a stretch: that corresponds to between 7,000 and 8,000 steps, depending on your height. For many people, this already represents a daily exercise goal. But not for you, dear readers! You know that exercise increases your quality of life many times over; for example, it:
- strengthens the cardiovascular system
- stimulates bone formation
- lowers blood sugar levels, among other things.
So how do you start this "health sport" called running?
First of all, you need a feel for the distance. Therefore, I suggest you walk this distance on foot once. It is best to take a friend along or listen to an audiobook and march at a speed that feels good, easy, and "healthy." This is how you train your so-called base endurance; the foundation of all endurance training.
Medicom Tip: When covering a distance, it is important to think positively about it: Instead of saying, "Oh dear, I’ve only covered X kilometers," be proud of what you have achieved and think, "Great, look how far I've already come."
Once you have finished your walk, you should reward your body with protein for recovery (e.g., with hemp protein powder) and plan for a few days of rest. Then, please cover the same distance again, this time more briskly. This time, consciously pay attention to body tension, even breathing, and arm movement.
Great, you've done it – congratulations!
Running intervals: alternating between walking and running
A few days later, please tackle the distance again—but this time not exclusively by marching, but interspersed with running segments. You alone decide what these look like. They can be waypoints that you set for yourself or based on your personal feeling.
The important thing is to alternate between walking and running. This is how you accustom your body and its structures to the impact load. The unit just described (covering the five-kilometer distance by alternating walking and running) is now repeated several times. At the beginning, the walking segments should be significantly longer than the running segments, which will very slowly adjust until the running segments are of equal length and finally longer than the walking segments.
At the end of this training stage, try to run for 10 minutes at a time with a 3-minute walking break... then run for 10 minutes at a time again, and so on, until the desired distance has been covered.
As you have probably noticed yourself, you are already on the metaphorical home stretch!
Medicom tips to make training easier:
Before we head into the final spurt, here are a few Medicom tips to help make your training easier and support your body.
- In warm weather, we recommend our electrolyte effervescent tablets to maintain the body's mineral balance.
- Our practical Magnesium Direct Sticks are perfect for taking immediately after training. This is the best way to support quick muscle regeneration.
- Our Nobilin Gelenk Complex® capsules use Vitamin C to support collagen formation for normal bone and cartilage function.
Final spurt
After sufficient recovery from your last session, pick a day when you feel good and energized. Now try to run as far as you can without stopping. It doesn't have to be the full 5 kilometers at once—maybe two or three. Simply walk the rest of the distance briskly to the end; perhaps you can even motivate yourself towards the end to break into a run again.
Repeat this last step until you have reached the five-kilometer mark by running!
Overview:
5 steps to 5 kilometers:
- Walk five kilometers on foot to get a feel for the distance and train your base endurance.
- A few days later, cover the same distance again, but this time try to walk more briskly.
- Cover the five-kilometer distance several times by alternating between walking and running.
- The "running intervals" in your walking-running rhythm will become longer.
- Run as much of the distance as you can—walk the rest briskly to the end. Repeat step 5 again and again, and try to increase the distance you run a little bit each time, until you have covered the five kilometers without stopping.
Congratulations, you are amazing!!!
Tips to avoid beginner mistakes
- Never start running too fast, even when alternating between walking and running. Sprinting segments are (not yet) necessary. For now, keep your running units comfortable and at a pace that feels good. Otherwise, you risk side stitches and occasional frustration.
- Please never run with pain! Your ambition is admirable, but the cause of pain should always be investigated. Often, a twinge is just an irritated fascia, which can quickly be soothed by using a standard foam roller. However, if you continue to run through this twinge, it can quickly lead to imbalances and associated injuries.
Important: If you have found joy in running in recent weeks and plan to run more often, further, or longer, please note that "running is not just running," and that strength training also plays a decisive role in endurance sports—both for injury prevention and for maximum training success.
Conclusion
- Running—especially for us women—depends on your daily form. You can find out how to best train with your cycle here.
- There will be sessions that take more effort to overcome than others. This is often hard on the mind because you think, "But it went so well last time, why is it so difficult for me today?"
- Please don't let that get you down! Your hormone balance, your previous stress level, and your nutrition throughout the day have a major influence on our performance.
- The important thing is: Never give up! You can do it, because you are a born runner!
Have fun and good luck!
Your Medicom Team
About the person:
Sandra Mastropietro came to running late. What once began with arduous "lamppost-to-lamppost intervals" and alternating walking and running has turned into a burning passion, which the mother of two describes as "a vacation from everyday life." Sandra is a running and mental coach. She also writes for various running and fitness platforms. @running.sandra
Would you like to read more about exercise and fitness? Then listen to this podcast with Prof. Wessinghage: Arthritis, Rheumatism & Co – Preventing joint complaints with exercise.
Sports after joint surgery? In the podcast Sports with a knee or hip replacement, listen to what the expert Prof. Dr. med. Karl-Dieter Heller, President of the German Society for Endoprosthetics (AE), explains about it.
