How to smash your first parkrun

Whether you're an experienced runner or a beginner, the parkrun is a great place to enjoy yourself and test your limits. For those unfamiliar with the parkrun, it is a weekly free 5km run on Saturday at nine or half nine that a group of volunteers started in 2004. There is also a weekly 2km on Sunday for under 15s. Since then, parkruns have been popping up globally, with over 2000 weekly runs across six continents. Whichever parkrun you choose, a friendly group of people will always help you.

What to do in the weeks before your first parkrun 

5km can be a considerable distance if you have never run that far before, so it is a good idea to go for a few runs in the weeks/ days before your first runs. They don't have to be very far or very fast, but just get used to having your heart pumping and your lungs working. It is important to gradually ease into running so you don't get injured. If you need advice on training, use AI. If you want to know how to use AI to smash your first parkrun, Check out this article.

What should I do in the days before?

The day before, make your you eat enough healthy food like whole grains to feel fuelled and nurtured. Go on Google and search for a parkrun near you. Look at the parkruns course so you can stay aware of it. But it is not a big deal if you don't have time to study the course because friendly volunteers always point you in the right direction. If you want to know your time, you need a parkrun account. Making a parkrun account is relatively easy. Just go check out this article on how to make a parkrun account. If you are still stuck, ask a parent or guardian.

When to arrive if you want to smash your first parkrun

Ideally, you should arrive about 15 minutes before so you can listen to the pre-run chat and do a bit of jogging so your body is ready to run. The pre-run talk usually involves information about slippy bits on the course.

How should I pace myself?

A reasonable goal for a beginner would be to finish having run all the way. Don't worry about time as long as you are pushing yourself. Getting a PB should be the goal for future weeks. It is better to start slowly and build into it than start off too fast and have to walk.

How do I prevent a stitch?

A stitch is a stabbing pain in your abdomen. It occurs when your abdominal muscles cramp up; it is ubiquitous in beginner runners and is made much worse if you don't drink enough. The best way to prevent them is to keep your breathing under control. Controlling your breathing is much easier when you pace yourself properly. Another way is to make sure your body has enough electrolytes. You can get electrolytes from electrolyte tablets or slat rich foods. 

What should I do after?

Immediately after, you should try your hardest to stay standing. If you lie on the ground, you will likely feel dizzy. Once you have gained your breath back, you can scan the barcode that came with your account and token. When you get home, eat something like a banana and drink milk. Doing this will replenish your body's energy. For more info on recovering from a parkrun, check out this article.

Is there any point in running?

Yes, running can help your mental and physical health. When you run, your body releases feel-good chemicals which do what they say on the tin. Running regularly has been proven to reduce the risk of dementia, heart disease, obesity, blood clots, and Alzheimer's. Not only does it benefit you physically and mentally, but it can help you socially. Your local parkrun is excellent for meeting people and making friends. 

Summary 

Running is a great thing to do for your health and social life. The parkrun is a great place to get started and a great place to test yourself. If you are under 11, you will need to run with an over 18 at the 5km, but at the 2km, you can run on your own. Thanks for taking the time to read this article.