run your first 5km

run your first 5km

5 reasons to run your first 5km (and a plan to get you there)

As someone who trains in the gym, you might think that running outdoors is not for you, but there are many reasons to run for your body and health. 

Running is one of the most effective and efficient forms of exercise to complement your gym training. Adding running to your weekly training routine can help improve your performance and body conditioning, and training for your first 5km race is a great way to get started and find the motivation to keep running!

If you’re still not convinced, here are 5 reasons to run your first 5km.


1. You’ll lose weight and burn fat

Running is one of the most effective forms of exercise for losing weight because it’s a high-impact, weight-bearing activity. While many people will tell you that running is risky, increasing your chances of an injury, if you’re strong, supple and injury-free, the impact and the intensity means you’ll burn more calories per minute than just about any other activity.


2. Your fitness and endurance will increase

Running is a great cardiorespiratory exercise, which means it strengthens the heart and improves lung function.

That means you become more efficient at pumping oxygen-rich blood throughout your body, even when you’re training in the gym. You will also improve your endurance, which can help you perform more sets or reps to make better gains during weight training.


3. You don’t need much to run

All you need to start running is a good pair of running shoes and your normal workout gear – there’s no other equipment or monthly contracts required!

Yes, there are entry fees for each race and you need to purchase a temporary licence, which you can do at the race (shorter distances like 5km fun runs don’t always require one), but you don’t have to be a member of a running club to join in.


4. There are mental benefits

Research¹ shows that running can benefit your brain in numerous ways, improving aspects like brain plasticity – its ability to change – as new connections are formed between cells in various important areas of the brain when you run.

It also promotes the creation of entirely new brain cells², improving important functions such as memory, movement and cognitive function (your ability to think and reason).


5. You’ll smile more

Running often makes you feel good, which is known as a runner’s high.

While research continues to determine if ‘feel-good’ hormones such as serotonin and dopamine cause these good vibes after a run or whether it is endocannabinoids³, the result is the same. Running can help improve mood and reduce stress.


Getting started

As someone who already trains in the gym, you likely have the strength to dive straight into a training plan. However, any new activity requires a properly periodised training plan that follows the principle of progressive overload to reduce your injury risk and condition your body for the impact and physical demands. 

Follow the training plan below, using your runs as a pre-workout warm-up before your normal training sessions. In just 8 weeks, you’ll be ready to finish your first 5km race.

 

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 20 minutes:

Walk 4 min 

Run 1 min

Repeat 4x 

GYM 20 minutes:

Walk 3 min 

Run 1 min

Repeat 5x

GYM REST 22 minutes:

Walk 4-min 

Run 1½-min

Repeat 4x

GYM
2 25 minutes:

Walk 4 min 

Run 1 min

Repeat 5x

GYM 25 minutes:

Walk 3-min 

Run 2-min

Repeat 5x

GYM REST 27 minutes:

Walk 2½ min 

Run 2 min

Repeat 6x

GYM
3 30 minutes:

Walk 3 min 

Run 3 min

Repeat 5x

GYM 30 minutes:

Walk 3-min 

Run 3-min

Repeat 5x

GYM 30 minutes:

Walk 2 min 

Run 3 min

Repeat 6x

REST 30 minutes:

Run 4 min

Walk 2 min

Repeat 5x

4 35 minutes:

Run 4 min

Walk 1 min 

Repeat 7x

GYM 35 minutes:

Run 4 min

Walk 1 min 

Repeat 7x

GYM REST 36 minutes:

Run 5 min

Walk 1 min 

Repeat 6x

20 minutes:

Run 3 min 

Walk 1 min

Repeat 5x

5 GYM 40 minutes:

Run 6 min

Walk 1 min 

Repeat 6x

Run 5 min

40 minutes:

Run 6 min

Walk 1 min 

Repeat 6x

Run 5 min

20 minutes:

Run 3 min 

Walk 1 min

Repeat 5x

GYM 45 minutes:

Run 7 min

Walk 1 min 

Repeat 5x

Run 5 min

20 minutes:

Run 3 min 

Walk 1 min

Repeat 5x

6 45 minutes:

Run 7 min

Walk 1 min 

Repeat 5x

Run 5 min

50 minutes:

Run 8 min

Walk 1 min 

Repeat 5x

Run 5 min

GYM 50 minutes:

Run 9 min

Walk 1 min 

Repeat 5x

20 minutes:

Run 3 min 

Walk 1 min

Repeat 5x

REST 5km race!

No walking!

You got this!

 


Fuelling your runs

There are a few important nutritional guidelines to follow when embarking on a running plan.

As someone who values muscle, it is important to limit muscle loss during your running sessions. 

Start your runs with some amino acids. Sip on Primal Amino Force before and during your run to increase energy, maximise performance, and improve muscle recovery by limiting muscle damage.

After every training session, support muscle recovery with a post-workout protein shake. Depending on your preferences, you can use a range of protein supplements, like Primal Whey, Primal Egg Protein, Primal Plant Protein or Primal Blended Whey. All these products deliver a complete amino acid profile to support muscle tissue repair after training.

When you get to race day, you’ll need some extra energy. In addition to your usual energy boost from Primal Amino Force, eat a Primal Energy Bar at least 30 minutes before your race for extra energy to fuel your efforts to the finish.


References:

  1. Vivar C, Potter MC, van Praag H. All about running: synaptic plasticity, growth factors and adult hippocampal neurogenesis. Curr Top Behav Neurosci. 2013;15:189-210. doi: 10.1007/7854_2012_220. PMID: 22847651; PMCID: PMC4565722.
  2. Vivar C, van Praag H. Running Changes the Brain: the Long and the Short of It. Physiology (Bethesda). 2017 Nov;32(6):410-424. doi: 10.1152/physiol.00017.2017. PMID: 29021361; PMCID: PMC6148340.
  3. Siebers M, Biedermann SV, Fuss J. Do Endocannabinoids Cause the Runner’s High? Evidence and Open Questions. Neuroscientist. 2023 Jun;29(3):352-369. doi: 10.1177/10738584211069981. Epub 2022 Jan 26. PMID: 35081831; PMCID: PMC10159215.