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The 5k is one of the world’s most popular running distances. At 3.1 miles, it’s a running distance that should not be underestimated. A lot goes into running a 5k. In these guides we’ll share tips and advice on running a 5k, including how to start running a 5k, what to eat before running a 5k, how to warm up properly before a 5k race, and the ever-popular 5k running plan for beginners.

What to expect running 30 minutes a day (and how to start)

Running 30 minutes a day – is it good for you? The internet is full of stories of people who have attempted to run for 30 minutes a day.  From people who have never run for more than 5 minutes before to others that are looking for a new fitness challenge, it seems like everyone …

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What to expect by running 3 miles a day (and how to start)

Running 3 miles a day is a great goal to work towards if you’re wanting to improve your physical and mental health. Many people turn to running for many reasons, whether that be to improve their fitness, improve their mental health, lose weight or simply get outdoors more. 3 miles is seen as an achievable …

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The ultimate advanced 5k training plan: Week by week plan + printable

Running a 5k is a major milestone for many runners – whether you’re a beginner runner or have been running for several years. The 5k continues to be one of the most popular running distances in the world, with over 8.9 million runners in the US completing a 5k event in 2019 alone. So if …

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When was running invented? A brief history of running

If you’re wondering: “When was running invented?” then you’re not alone. Today, running is one of the world’s most popular and accessible sports, with thousands of people taking up running each year for its physical and mental benefits. When we look back through history, running played a crucial role in early humans’ lives. The ability …

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How long does it take to run a mile? Averages by age and gender

You may be wondering: “How long does it take to run a mile?” Running a mile is a common goal for a lot of beginner runners who first start out on their running journey. The truth is, how fast you run a mile depends on a lot of factors, including your age, gender, fitness levels …

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What is the best Couch to 5k plan? All your C25K questions answered

You may have heard of the Couch to 5k (C25K) plan if you’re new to running or looking to return to running after a long break. The Couch to 5k plan is one of the most popular running training plans for beginners, and since its inception in 1994, thousands of runners have gone on to …

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Running VO2 Max charts: What is good VO2 Max for my age and gender?

There are many ways to track your fitness levels – from heart rate to calories burned to steps walked to miles run. Many of these fitness markers can be tracked and measured using a GPS running watch or running app.  However, there’s one fitness marker that cannot be measured using your watch or a running …

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Carb loading for runners: Foods to eat and mistakes to avoid

For many runners, carb loading is done the week before a long-distance run or race. Carb loading for runners is a well-known race strategy to help you perform better on race day.  You may have heard of the term ‘carb loading’ in the running community. For many long distance runners, it’s a rite of passage …

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What do I need on race day? The ultimate running race day checklist

When you train for your first half marathon for months and months, it can be a challenge to know what to bring on race day. This is where a running race day checklist comes in very handy! With all the excitement, fear and nerves, it can be easy to forget to take essential items with …

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