Getting fit: How to train for your first running race

Hitting the pavement doesn’t have to be a miserable experience. John Andrews tells you how to pace with grace

There are few events more inspiring than running a marathon, but not all of us want to slog our way along 26 miles of tarmac. In honour of the marathon or any other race you're training for, we wanted to bring racing down a level and focus on a more realistic kind of running – the five-kilometre kind. Novice runners can train for such a race in about three months or less, and many UK races support local charities – a plus that can provide extra motivation when you’re mid-race and feeling exhausted.

The ins and outs of training

There are two key words to remember when preparing for a race: ‘steady’ and ‘simple’. Ambitious and complicated schedules are doomed to failure, but you’ve got every chance of succeeding if you stick to basics and commit to running regularly over a ten- to twelve-week period. Your ultimate target is to be able to run for about 40 minutes and finish the race feeling strong. If you’re just beginning a fitness programme, this may seem daunting – but don’t be put off.

In addition to finding a good pair of running shoes, the only equipment you’ll need is a watch with a seconds hand. Wearing workout gear made of technical fabrics that dry quickly will keep you more comfortable, but this is not necessary. Make sure you do a five- to ten-minute warm up and full body stretch, thoroughly, before and after every run, and check with your doctor before beginning a brand new exercise programme.

Here’s a guide to get you started: First, aim to exercise three times a week for 30 minutes. Beginners should spend much of this time walking briskly, gradually introducing one minute of gentle jogging, alternating with five minutes of walking. When you can cope with this, increase the jogging to two minutes then decrease your walking to four minutes. Gradually build up to jogging three minutes, then walking three minutes, and so on until you are able to run for the full half hour. This should take six to eight weeks to achieve, but don’t be discouraged if it takes longer. You need to listen to your body and take it slow and easy. Alternate your running routine with strength training sessions twice a week if possible. These workouts will make you stronger and allow you to run with less effort.