Here’s How to Get Started
If the idea of running a 5K makes you laugh nervously or fills you with dread, you’re not alone. Many people think 5 kilometres is something only “real runners” can do. Here’s the truth: you don’t need fancy gear or the stamina to run the London Marathon. You just need to show up, believe in yourself, and take it one step at a time.
At Runday, we see beginners every week who surprise themselves. People who thought they couldn’t even run for five minutes finish smiling at the end of 5K. Many don’t finish the first time—and that’s perfectly okay! Taking your first step is the most important thing you can do to get there.
So let’s bust some myths, face the fears, and see why a 5K is more doable than you think.
Myth #1: “I’m not fit enough”
Let’s be honest — starting is the hardest part. When you feel out of shape, even lacing up your shoes can feel intimidating. But here’s the good news: you don’t need to be fit before you show up. That’s exactly what Runday is here for. Our community is built to help you build fitness gradually, surrounded by supportive people.
Fitness doesn’t come from being perfect — it comes from being consistent. Walk the first time. Walk and jog the second. Little by little, your body (and your confidence) will catch up.
Starting from Zero? Here’s How to Build Up to 5K
1. Begin with walk-run intervals
Start with a mix like 1 minute running, 2 minutes walking. Repeat for 20–30 minutes. Each week, increase the running time slightly and decrease the walking.
2. Focus on time, not distance
Don’t stress about how far you’re going at first. Just get moving for 20–30 minutes. The distance will come naturally as your stamina improves.
3. Move 2–3 times per week
Your body needs consistency—but also rest. Try to get out for a walk or run two to three times a week, even for short sessions.
4. Listen to your body, not your ego
It’s okay to take breaks. It’s okay to go slower than you expected. You’re training your body and your brain. Progress might feel small, but it adds up fast.
5. Celebrate small wins
Your first 10 minutes without stopping? That’s a win. Showing up when you're still feeling sleepy? Win. Every step is progress.
Why Runday Helps
When you run alone, it’s easy to give up. But when you show up to Runday, you’ll find volunteers cheering, new friends walking beside you, and a positive, non-competitive atmosphere. You’ll start to look forward to your Saturday mornings.
Whether you walk the entire 5K or finish your first run after weeks of training, you’re doing something meaningful for your health and your mental well-being. And that’s worth celebrating.
Myth #3: “Everyone else will know what they’re doing”
The great thing about Runday is that everyone was new once, and we remember what that felt like. There are no complicated rules or intimidating rituals. Just register, bring your QR code, and follow the signs. Volunteers and other runners are happy to help.
The Real Fear: “What if I can’t finish?”
It’s okay if you don’t. Try again next week. Or the week after. This isn’t a competition—it’s a community. The fact that you showed up is already a win. We’ve seen people start by walking just halfway and eventually run the whole course. Our community is a strict judgement-free zone!
What You Can Expect
- A friendly welcome
- A no-pressure environment
- Encouragement from volunteers and fellow runners
- A satisfying feeling when you cross the finish line—no matter how you got there
So… Can You Really Run a 5K?
Yes — 100%! Whether you walk it, jog it, or mix both, you can complete a 5K. And Runday is the perfect place to start.
See you on Saturday!
Find your local event or download the Runday app on iPhone or Android and get started today!
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