Sofa to 5K Training Tips

From the WebMD Archives

‌Running a 5K is a great way to add structure to your exercise routine. Five kilometers is equal to 3.1 miles, which is an attainable goal whether you’re new to running or a seasoned veteran. After deciding that you want to run this kind of race, your next step should be to learn how to train for a 5K.

Prioritize Your Feet

Keeping your feet and legs healthy should be a top priority as you train for a 5K. If you injure yourself, you won’t be able to continue! Find a route that is smooth, clear of any debris, and not hard on your feet and legs. When you start running frequently, it's best to run on softer materials like a rubber track or dirt path to protect your feet.

Find a pair of shoes designed for runners. Your best bet is to go to an athletic store and ask for help in choosing a pair of running shoes that fits your feet correctly and is suited for the distance you want to run. Socks are just as important as running shoes! To avoid wet feet and blisters, look for socks that wick moisture away from your feet.

Avoid Burnout

If you’re new to running, recovering from an injury, or at the beginning of your runner’s journey for whatever reason, you should establish a training program that increases intensity slowly. On your first day of training, alternate jogging and walking until you’ve been exercising for 20 minutes. Increase your jogging time a little bit more each time you train until you’re running for a full 20 or 30 minutes.

Your end goal is running a 5K, but you won’t be running 3.1 miles each day. Running too much is a recipe for injury. Vary how much you run and how fast you run to avoid putting stress on your body. If you want to go on a long, hard run, follow it with a shorter, easier day of training.

To know if your light training days are easy enough, try the Talk Test. If you’re able to talk, but not sing, during light training, you’re doing it right. If you can’t hold a conversation without panting or gasping for breath, you should take things down a notch for the rest of your session and resume that higher level of activity on a more intense training day.

Before each training session, warm up for a few minutes by doing gentle exercises. You can try walking quickly, marching in place, climbing stairs, or doing knee lifts. After each session, take the time to cool down, walk around, and stretch. 



When you think about training for a 5K, you might assume that you need to run every single day. This isn’t true. Runners need to divide their training time between running and other kinds of physical activity. If you cross-train effectively, you’ll build your endurance faster than if you were to focus only on running.

On non-running days, you can do cardiovascular activity or strength training. You can try the following options or similar exercises:

  • Elliptical
  • Stationary bike
  • Spin class
  • Yoga
  • Swimming
  • Weightlifting

Fuel Your Body

Eating right will give your body the energy it needs to carry you through training for and completing your 5K. Fruits, vegetables, lean meats (chicken, turkey, etc.), healthy fats (omega 3’s), and healthy carbs (whole grain products) make up a great runner’s diet. Focus on drinking plenty of water throughout your training. As you put the right fuel into your body, it will perform better and protect against gastrointestinal issues.

After the Race

Although finishing your 5K is a great accomplishment, your work won’t be over. You need to pay extra attention to your body as you cross the finish line. Continue walking around for a few minutes to keep your blood from collecting in your legs and making you lightheaded. When you feel ready to stop moving, drink and snack on plenty of water, electrolytes, carbohydrates, and protein.

If you’re completely new to running, talk to your healthcare provider to make sure that running is a safe exercise option for you. If you feel an injury coming on while you train for a 5K, pause your training and consult with your doctor.

WebMD Feature Reviewed by Michael W. Smith, MD on May 02, 2013



Hackensack Meridian Health: “10 Steps to Finish Your First 5K.”

National Center on Physical Activity and Disability: “Run Walk or Roll your way to a 5k!”

National Health Service: “Running for beginners.”

Northwestern Medicine: “How to Train Safely for a Race.”

© 2009 WebMD, LLC. All rights reserved.


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