My realistic, not training guide to walking 5 km
Ever get inspired by those people who do triathlon’s, or ultramarathon’s and get inspired to do it, or just get outside? Before you start going huge distances, start by doing something like 5 km.
This isn’t a guide on how often to go, how fast to go, or anything exactly to buy, these are my own personal opinions after walking multiple 5 km’s. This advice is generic enough that it can be applied to almost anything that is distance indoors or outdoors.
Work your way up to 5 km
When people get inspired, they just want to get out and do it, without many realizing that the person put in tons of work. If you haven’t done 5 km before, then you may need to work your way up to it. For everyone that is different, it may take days, weeks, months or even years to do so.
It can be a long and tiring process working your way up. Many suggest tracking your walks so that you know how far you’re going and how fast. Find the right tracking for you, it doesn’t have to be the most popular one and are there many free ones if you don’t have the budget for it.
Be comfortable
Make sure you wear something comfortable when doing it, as you want to ensure you aren’t hurting yourself with something that is brand new or falling apart.
There are contradicting opinions as to what is comfortable. As long as you feel it’s appropriate to wear, then go with it and you can adjust over time.
Have plenty of time
When you go, you don’t want to feel rushed as that won’t produce the best results, have the time plus some extra. This is different for each person, as you track your time more you can get a better understanding of time and how much extra you may want to add.
Go where you feel safe
With no place in the world being 100% safe, and everyone has their own definition of safe, go where you feel safe. That could be indoors, it could be staying close to busy roads, or only going out in daylight. Know you what your definition of safe is.
It's ok to take a break or quit early
You don’t always have to go the full distance you say you’re going to go, things happen, and you may need to take a break and that’s ok. It’s also ok if you decide to go only part of the distance.
Don’t beat yourself up doing one of these, you need to listen to your own body, there is always another day.
Consider somewhat planning your route
If you take a route (there are many opinions if you should do the same route or change it up), then it’s worth planning your route a bit, so you don’t spend time trying to figure where you want to go (instead of going). This can lead to you focusing more on you, and not deciding if you should go left or right.
There are many apps and websites that can help with this (Routeshuffle being one of my favourites), and you don’t have to always follow it exactly. You can always decide to change the route when you want to.
Don't be in a rush to get going
When you get motivated, you may not remember everything that you should have to have a good walk. For example, one time I almost forgot my shoes because I just wanted to get out. If you feel like a list would be helpful, then make a list.
What you need entirely depends on you, your environment, what you’re doing to start. You may not know what you need until you’ve forgotten a number of different things, or you realize you wish you had something with you.
Have a backup plan
Sometimes it may not go your way to get the distance you want, for any number of reasons (and sometimes it isn’t because of you). Have a backup plan, that could include cutting the distance short and getting home, get someone to pick you up and drive you home, or going slower.
It’s ok to have an off day, or even week, it’s called being human and stuff happens. If one day doesn’t work, then try the next day.
You could also change it up, by staying inside instead of going out, changing the time of day you go, or maybe taking family or friends with you.
Why are you doing this?
It could be because you want to reach a goal, or you want to start at this distance to go further. Knowing why you are doing this can help you when you need motivation, or when someone asks you “why?”.
If you want to do this just because, that’s great.
Know when you may want to see a licensed expert
If something is consistency hurting while you are getting to 5 km, then you may want to see a licensed expert. I understand everyone’s financial and time situations are different. The licensed expert will be different depending on what part is hurting. If you are unsure what licensed expert to see, then consider talking to your doctor, or searching online (some suggest doing both as that will allow your doctor to give their expert opinion quicker and provide a suggestion or referral).
It may require multiple visits to adjust a potential solution, and there are some experts who can help if there is a financial difficulty.
These are some and not all the ways to get up to going 5 km. Hopefully these allow you to complete your goal, or at least start at working towards it.
Other video’s and resources that may provide some inspiration or help:
REI Presents: How to run 100 miles
The man behind the Barkley marathons | Great Big Story
Ultra runner Courtney Dauwalter being on the support crew
How to Start Running and Actually Enjoy It by Antony Pinol
Better Human’s publication on Medium
Tips from Runkeeper to Keep You Running Healthy, Strong, and Injury Free