• Rob Olson

How to Run Your First 5k

Spring is around the corner, and you’ve been a member at CrossFit Simsbury for awhile now. You have seen your physical limits diminish, and now desire to express your fitness in other avenues. Awesome! Many members choose to run 5ks, 10ks, half marathons, and marathons for the enjoyment of running and the challenge. If you have not been a runner however, it can seem a little daunting running 3.1 miles straight … for time! Here are a few tips to help you get through it:

1 – Treat the run like a 20 minute AMRAP.

  • If you can pace a 20 minute amrap, you can pace a 5k run. Its all about being smooth, not starting off too fast, and just finding your rhythm. As you’ve heard me reiterate again and again in CrossFit class, its all about breathing. Learn to focus on your breath and suddenly running isn’t so hard.

2 – The hardest part about running is putting on your shoes.

  • This is a fact. The hardest part about a run, no matter the distance, is taking the first step about deciding to go for the run and lacing up those shoes. Once you have the shoes on, you’ve committed. If you need extra motivation, find a running partner or a running club to help you stay on track.

3 – Slowly increase your distance

  • The first day you go for a run, go for 5 minutes. The second day you go for a run, go for 7 minutes. Then 10 minutes, etc etc. Slowly keep increasing the distance. If the last run felt really challenging, repeat that same time domain next time. Go back to focusing on your breath. Do not worry about the distance.

4 – Get good running shoes

  • Visit Fleet Feet in West Hartford. They are the best running shoe experts in the area. A proper running shoe for you will make all the difference. Many factors go into which shoe will work for you, but they take things into account like your running form, running distance, foot shape, body weight and more.

5 – Practice good form!

  • Just as in CrossFit class, good form is key to preventing injury, getting good results, and just plain having fun. A proper running stride is all about efficiency. 99% of adults have developed poor running technique over the years as a result of bulky footwear and sitting at a desk. Watch a kid run around while they play. They literally enjoy it. Last summer I remember my six year old son told me “I’m going to go outside and run!” We, as adults, need to get back to that. Think about having smaller steps as you run, and really fast feet. You want about 180 steps per minute. Most beginners average 150 steps per minute or less.

I’m completely confident that any member at CrossFit Simsbury can do a 5k. If you are interested in trying it out, shoot me a message and I can give you some more pointers (rob@cfsimsbury.com). If you really want to dig into the nuts and bolts we can even set up personal training and personal programming to get you to your goal. Anything is possible if you want it enough!

Crush Everything


About the author:

My goal is to continually increase my general physical conditioning. I like to be strong while still having an endurance capacity.

Newport Marathon 2015 (3:53)

Ironman 70.3 Syracuse 2017 (6:40)

Ironman 140.6 Lake Placid 2017 (14:14)

Deadlift 525lb

Bench Press 315lb

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