How to Run a 5K When You Hate Running

Do you hate running but want to run an upcoming 5K race?  Perhaps you want to support a specific charity close to your heart or have succumbed to peer pressure from someone.  If so, I've got you.

Here are the steps for training for and running (or run/walking) a 5K when you hate running:

Step One:

Recruit a buddy to train with. This step is crucial. When starting a running program, you are going to need the support of your spouse, a friend, or a family remember. I suppose an athletic four-legged friend might work as well. I've been running for 15 years now, and I distinctly remember those first few tentative runs on the treadmill and in my neighborhood. My running distance back then was 1/4 of a mile, and I was only able to do it by distracting myself by talking to a friend on the treadmill next to me or by running outside with my husband. A Swedish proverb contends that "Shared joy is double joy; shared sorrow is half a sorrow."  This is so true in running!  So, find a buddy (or two) and lace up!

photo by freepik

Step Two: 

If you have not already done so, sign up for a race ten to twelve weeks in the future.  Paying for a race and having a race on the calendar will be motivating on the days that you don't feel like running.  You can even choose a destination race in a place you've always wanted to visit. Websites like Running in the USA have races listed in all 50 states. Hawaii, anyone?  Another great place to find a race nearby or far away is on the aptly-named website Active. 

Step Three:  

Start training. If you need some guidance, there are tons of FREE training plans out there. Olympian Jeff Galloway is the guru or the walk/run program. (Did you know it's ok to walk during a race? It is!)  He coined the term Couch to 5K and even has an app you can download that tells you when to run or when to walk. A simple Google search of the term "5K beginner training plan" will return links from hundreds of websites.  There is no one way to train.  A good rule of thumb for your first 5K is to train for at least 8-10 weeks and to start out with some run/walk intervals. Be smart and cautious with your training. If you do too much too soon, you may wind up with an overuse injury like shin splints. Try to make training more fun by running in new and interesting places, listening to music or podcasts (keep one earbud out though!), and having quality time with the person from step one. The more you practice it, the less awful running becomes. I promise. 

Step Four:

Run your race. There are lots of tips for race morning, but I'll save those for another post. I will tell you that the energy of the starting line is something special. When you run your first race, you'll see what I mean. You will be gathered with a sea of people with a common goal-- to cross that finish line in 3.1 miles. There is a feeling of unity at the start of a race. It beats sleeping in--every time. 

I always say that the 5K is the gateway distance to running. You may hate running at first, but with a training buddy, the right race, and a smart training plan, you may find running as magical as I do. You won't know unless you try. 

Donna Pittman has been an RRCA certified running coach for 13 years and has helped over 150 runners cross their first finish line.