Have you taken up running? Our Colac Podiatrist shares a 5km running program

Have you just taken up running? Our Colac Podiatrist shares a 5km running for beginners training guide!


Covid-19 has wiped out many of our regular exercise options but the ever popular choice of running remains. Now more than ever it’s important to be able to exercise and reap the rewards of being physical activity. If you are just taking up running, following this plan should allow enough time for your muscles to adapt to the new stresses of running.


Here are a couple of tips on following the program which should help minimise the chance of injury.


  1. The 3 runs on each week are designed to fit into 7 days. Be sure to have a days rest between runs.
  2. Make sure your shoes are up to date and well suited to your foot type. If it’s something you need help with please get in contact with us, we’re happy to help with this.
  3. It’s normal to have tired and sore muscles the day following a run. This is a sign your muscles have been stressed, with time they will adapt. However, if you feel your soreness is limiting your ability to train or you’re worried about an injury please reach out for help (it’s what we’re here for).
  4. Try as best you can to have a good sleep routine. Getting enough sleep will certainly assist with your recovery.


Hopefully you’ll find this guide easy to follow but if you have any questions please feel free to get in touch!


Take care and be safe,


Danny Hegarty