How can I run 5k?

[Bubbleicious]

I would like to start running and join a running group, I want to complete a 5k race. Trouble is I don't know where to start, I can hardly run 200m without getting out of breath and overweight. Where do I start and how can I improve my fitness?

[ChrisMaster69]

Here you are these do work

https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/

https://www.emilyluxton.co.uk/product-reviews/couch-to-5k-review/

https://www.youtube.com/embed/YACmfwcBDnM

[Smoke-n-Growls]

I'd suggest looking up Couch to 5k, aka C25K.

There's many approaches to it, but I found having a clear plan the most helpful when starting to run.

If you're really worried, try just finding a good place around you to do a 15 minute walk. Go as fast as you can, and do so 3-5 days a week.

That'll give you a solid base to tackle the C25K program.

And remember that there is no out running the fork. Diet is even more important than exercise when it comes to managing your health.

[Fireguy17]

you already started.
you won't go far at first, run as far as you can, then finish with walking.
keep doing the same route, maybe a mile or so and in no time you will see how much further you will get each time you go out for your run.
eating healthier will help too.
in no time at all you will be able to run the whole distance.
you may not finish first, but just starting and doing it will be quite an accomplishment.

[BoopBoopBeep]

Well the more you get in shape the better it'll be, because you won't be lugging fat around that isn't doing anything. If you're 140 of muscle then that's a lot of weight that's helping you on the run vs 140 with no muscle that's just skinnyfat. It shows on the course. I've done over 50 races this year so far and I see people out there at every stage in their fitness journal. Don't worry about being the last in the group to finish, you still beat all the people who didn't show up. Go out there and run, walk when you can't run anymore, just get to the finish line and congratulate yourself on a job well done. Keep doing it, track your performance (quantitatively and qualitatively) and you'll see steady improvement if you put in steady performance.

Congrats, by the way. I'll be out there racing with you in spirit.

[joeldalton]

there are apps for your phone, one is called "couch to 5k" it works on interval training to get you up to the ability to run a 5k.

[Luckycharms12]

Start with jogging slowly or walking and build from there

[moonpie89]

Start small. Consistency is key