How to Go From Zero to 5K


Want to become a runner, but don’t have a clue where to start?

Up until today, NMA Radio wouldn’t have been much help. As Matt and I looked back through the archives, I couldn’t believe we hadn’t covered the topic of running for beginners since episode six, and 5K training … never? There was last summer’s Running Camp (check out parts 1, 2, 3, 4, and 5), but that was geared more towards people who were already running.

So in today’s episode, we go back to the very basics — how to start running if you’ve never run before. And we build up to training for your first 5K race.

It’s our version of a couch-to-5K episode, if you will.

Here’s just some of what we talk about in this episode:

  • What not to do on your first run
  • Why walking is a good thing
  • Do you need new shoes?
  • Don’t make Matt’s sock mistake
  • Fueling your first runs

Click the button below to listen now:


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  1. thank you so much for this. I have always wanted to be a runner but I come from a sport background- so for me running was pure torture. I started with a couple of easy run walks- just listening to my body. Now I’ve already run a couple 1/2 mile runs easy. My goal is a 5k in mid September. I may be able to run the entire thing now! That is something I’ve never been able to do. I had already transitioned to a plant based diet, and found this website/podcast that way, and this was the first episode I ever listened to.

    I look forward to listening back through the past episodes and look forward to the new ones. Thank you so much!

  2. Nicholas says:

    Yes! Great content. Took a similar approach and now run 5-6 miles as a matter of course. Never thought I would get there; felt like I was just not built to run.

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