You don’t have to be Kipchoge to run a 5K. You just have to start the right way. If you sit for eight to ten hours a day, plus the time in traffic, your body isn’t used to running yet.
Be.Well
21 Oct, 2026
You don’t have to be Kipchoge to run a 5K. You just have to start the right way.
If you sit for eight to ten hours a day, plus the time in traffic, your body isn’t used to running yet.
Go straight into a 20-minute run and your tendons take the strain, your heart races and you’re sore for days. That’s when most people quit.
The better way is to mix walking with jogging and give your body time to catch up.
You should be able to say a full sentence while you run. If you’re gasping, walk until your breathing settles.
2. Rest days count as training.
Your muscles and joints get stronger while you rest. For the first few weeks, leave a day between runs.
3. Count minutes, not kilometres.
Forget speed and distance for now. Your only goal is to keep moving for the time on your plan.
Your first week
Walk for 5 minutes to warm up. Then jog for 1 minute and walk for 2 minutes, and repeat that six times. Three sessions this week is plenty.
Small steps, done often, add up. Before long, the run that once felt impossible will feel like a normal part of your week.
If you have a heart condition, high blood pressure or an injury, talk to your doctor before you start.
Adapted from: https://strengthrunning.com/2010/06/pain-free-running-after-work/
