2026 seems to be the year of running – from social run clubs to marathons, trail runs and ultra marathons, it seems like everyone is a runner these days. Whether you’re feeling left out of the run clubs and social events, want to experience the infamous runners high, or simply want an accessible way to get your cardio in, this post is for you. This article will dive into all of the essentials you need to know to get those runners on and run your first 5k.
The Essentials - What to Know Before you Go
One of the best things about running is how accessible it is, but there are still a few basics that can make a major difference in both performance and injury prevention. First, invest in a proper pair of running shoes that feel supportive and comfortable for your foot type. If you’re not sure which shoe is best for you, check out stores like the Running Room or Run As You Are in Kitsilano to receive a proper shoe assessment for your foot and running style.
Second, start slower than you think you need to. New runners often push too hard too quickly, which can increase the risk of shin splints, knee pain, and overuse injuries. Running slowly when you’re starting out allows you to refine your form, building the basics for long distance runs down the line.
Finally, consistency matters more than intensity. Running three shorter runs per week is far more effective than one exhausting session every once in a while.
What to do Before Every Run
A proper warm-up prepares your muscles, joints, and cardiovascular system for exercise. Studies show that dynamic movement before running can improve performance and reduce injury risk. Before each run, spend 5–10 minutes doing a combination of mobility, stretching, and light cardiovascular exercises to gradually increase blood flow and prepare the body for impact.
An ideal pre-run warm-up may include:
- 1–2 minutes of brisk walking
- Leg swings (forward/backward and side-to-side)
- Walking lunges
- High knees or marching in place
- Butt kicks
- Ankle circles
- Arm circles and torso twists
- 1–2 minutes of light jogging
It is also important to hydrate beforehand and avoid running completely fasted if you are prone to low energy. A small snack with carbohydrates such as a banana, piece of toast, or handful of granola can help provide fuel for the run ahead.
What to do After Every Run
Recovery is one of the most overlooked parts of training, but it is where the body actually adapts and becomes stronger. After a run, spend a few minutes walking to gradually lower your heart rate instead of stopping abruptly. Gentle stretching or mobility work afterward may help reduce stiffness and improve flexibility over time. Rehydrating and eating a meal or snack that includes both carbohydrates and protein within 30–60 minutes can support muscle recovery and glycogen replenishment. Prioritizing sleep is also essential, as much of the body’s repair and recovery processes occur overnight.
Proper Running Form Tips
Good running form does not need to look perfect, but a few simple adjustments can improve efficiency and reduce unnecessary strain on the body.
- Try to keep your posture upright with your shoulders relaxed rather than tense, leaning slightly forward with the upper body.
- Your gaze should stay forward instead of looking down at your feet. Aim for short, quick strides, landing with the foot closer to beneath the hips (rather than far ahead which is known as overstriding), as this can place additional stress on the knees and hips.
- Your arms should swing naturally at your sides with elbows bent around 90 degrees.
Most importantly, focus on running in a way that feels smooth and sustainable rather than forcing a certain technique. Each body is built differently so technique will differ from runner to runner.
How to Scale up to a 5K
Building up to a 5K should be gradual. The body adapts best when training volume increases slowly over time. A run-walk method is one of the safest and most effective ways for beginners to start. For example, alternating one minute of running with one to two minutes of walking for 20–30 minutes can help build endurance without overwhelming the body. Over several weeks, the running intervals can gradually become longer while the walking breaks become shorter.
Most beginner runners can comfortably prepare for a 5K in approximately 8–10 weeks with consistent training three times per week, or faster depending on existing cardiovascular fitness. Most importantly, remember that rest days are just as important as training days, as they allow the muscles, joints, and connective tissues time to recover.
Nutrition for Running
Nutrition plays an important role in both performance and recovery. Carbohydrates are the body’s preferred energy source during running, while protein supports muscle repair afterward.
For shorter runs such as a 5K, a simple carbohydrate-rich snack 1–2 hours beforehand is usually sufficient. This could include oatmeal with fruit, toast with nut butter, or yogurt with granola.
Before a longer run like a 10K, slightly more fuel is beneficial to support endurance. A balanced meal 2–3 hours before the run may include oatmeal with banana and nuts, eggs with toast and fruit, or rice with lean protein and vegetables.
Hydration is equally important, particularly in warmer weather or during longer runs. Drinking water consistently throughout the day is often more effective than trying to rapidly hydrate right before exercise.
The Mindset Matters
One of the biggest predictors of long-term running success is enjoyment. Research shows that people are more likely to stay physically active when movement feels rewarding rather than punishing. Instead of focusing on pace, calories burned, or weight loss, try approaching running with curiosity and self-compassion. Celebrate small wins after each run, whether that means completing an extra minute of jogging or simply showing up consistently. Creating a routine such as running at the same time each week or pairing runs with a favourite playlist or podcast can also help build consistency. Most importantly, avoid comparing yourself to others online or at run clubs. Every runner starts somewhere, and progress looks different for everyone. The goal is not to become the fastest runner in the room, but rather, it is to build a healthy relationship with movement that feels sustainable and enjoyable.
References
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American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance.
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Medicine and Science in Sports and Exercise. 2024. Herring SA, Kibler WB, Putukian M, et al.Guideline
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Selected Issues for Nutrition and the Athlete: A Team Physician Consensus Statement.
Medicine and Science in Sports and Exercise. 2013. Guideline
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American College of Sports Medicine Position Stand. Nutrition and Athletic Performance.
Medicine and Science in Sports and Exercise. 2009. Rodriguez NR, Di Marco NM, Langley S.Guideline
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Running Technique Is an Important Component of Running Economy and Performance.
Medicine and Science in Sports and Exercise. 2017. Folland JP, Allen SJ, Black MI, Handsaker JC, Forrester SE.
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Sports Medicine. 2016. Moore IS.Review
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The Journal of Experimental Biology. 2015. Lieberman DE, Warrener AG, Wang J, Castillo ER.
Disclaimer: The content provided on this blog is intended for informational purposes only and should not be construed as medical advice. While we strive to present accurate and up-to-date information, the field of naturopathic medicine is continually evolving, and individual health circumstances vary. Therefore, the information herein may not apply to your specific health situation.
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