How To Start Running | Tips From A 5K Sprinter To Sub 3 Hour Marathoner

02/21/25 • 11 min

The 1% Better Runner | DLake, Mike Trees & Friends

Why is a 5K the perfect race to kick off your running journey? Here's what makes it ideal.

Starting to run can feel daunting, but this episode simplifies the process into manageable steps. Learn how to go from zero to running consistently with proven tips like walk-run intervals and staying consistent without burnout.

Once you’re on your feet, discover why training for a 5K is the smarter, more efficient approach to becoming a better runner, whether your ultimate goal is fitness, speed, or even a marathon. It’s about working smarter, not harder, and finding the joy in running right from the start.

Key Takeaways

Starting to run doesn’t have to be overwhelming—small, consistent efforts like walk-run intervals build confidence and endurance.
The 5K is the ultimate starter race: accessible, effective, and a foundation for marathon success.
Training for shorter distances boosts speed and efficiency while reducing injury risks often linked to marathon training.

Timestamps

[00:00:00] - Breaking myths about starting running and the benefits of small steps.
[00:01:21] - How To Start Running
[00:01:35] - What is training fo ra 5k when you want to do a marathon
[00:02:20] - Mental Toughness
[00:03:00] - HOW TO DO THE ACTUAL 5K TRAINING
[00:05:44] Get 1% Better Each Day With This
[00:05:44] Use This Coffee Alternative For Daily Boosts In Your Run Life
[00:07:56] WHY THIS TYPE OF TRAINING IS IMPORTANT
[00:09:29] Why YOU'RE BUILDING A MARATHONER, NOT JUST RUNNING A MARATHON

Links & Learnings

📈 Get your free [Insert Thing] 1% better [Insert Thing] - https://dlakecreates.com/base5kfree
🎧 Listen, read and learn more here https://dlakecreates.com/startrunning5k
✨ Magic Mind 48% Off Your Next Order https://magicmind.com/DLAKE20
How to do the 12x400m Interval Workout - https://dlakecreates.com/400m
How to use vDot calculator to find out training and race paces - https://dlakecreates.com/vdot
DLake Runs on IG - https://instagram.com/dlakecreates
DLake Runs on Strava - https://www.strava.com/athletes/120507
KZN Running Singlet Tanks https://kznrun.com.au/pages/run-clothing

Hosted on Acast. See acast.com/privacy for more information.

Why is a 5K the perfect race to kick off your running journey? Here's what makes it ideal.

Key Takeaways

Starting to run doesn’t have to be overwhelming—small, consistent efforts like walk-run intervals build confidence and endurance.
The 5K is the ultimate starter race: accessible, effective, and a foundation for marathon success.
Training for shorter distances boosts speed and efficiency while reducing injury risks often linked to marathon training.

Timestamps

[00:00:00] - Breaking myths about starting running and the benefits of small steps.
[00:01:21] - How To Start Running
[00:01:35] - What is training fo ra 5k when you want to do a marathon
[00:02:20] - Mental Toughness
[00:03:00] - HOW TO DO THE ACTUAL 5K TRAINING
[00:05:44] Get 1% Better Each Day With This
[00:05:44] Use This Coffee Alternative For Daily Boosts In Your Run Life
[00:07:56] WHY THIS TYPE OF TRAINING IS IMPORTANT
[00:09:29] Why YOU'RE BUILDING A MARATHONER, NOT JUST RUNNING A MARATHON

Links & Learnings

📈 Get your free [Insert Thing] 1% better [Insert Thing] - https://dlakecreates.com/base5kfree
🎧 Listen, read and learn more here https://dlakecreates.com/startrunning5k
✨ Magic Mind 48% Off Your Next Order https://magicmind.com/DLAKE20
How to do the 12x400m Interval Workout - https://dlakecreates.com/400m
How to use vDot calculator to find out training and race paces - https://dlakecreates.com/vdot
DLake Runs on IG - https://instagram.com/dlakecreates
DLake Runs on Strava - https://www.strava.com/athletes/120507
KZN Running Singlet Tanks https://kznrun.com.au/pages/run-clothing

Hosted on Acast. See acast.com/privacy for more information.

Previous Episode

17 Race Day Marathon Hacks You Haven’t Tried (That Actually Work)

Your race performance can be 90% decided before you even cross the start line. Here’s how.

You’ve trained for months. You’ve put in the work. But race day is where it all comes together—or falls apart. In this episode, I break down 17 race day tools and tactics that can give you the edge, whether you’re aiming for a new PR or just want to avoid common race day mistakes. We’ll cover fueling, hydration, pacing, mental strategies, and expert-backed supplements to help you perform at your best.

Stick around for a free training plan and checklist to apply everything we cover today.

[00:00:05] 17 Race Day Tools, Tactics & Hacks (Overview)
[00:01:37] Critical Warning Before You Use These Tips

🔹 Race Day Tools & Tactics

[00:04:54] Caffeine: How to Use It for Race Performance
[00:07:35] Race Predictor Test: Know Your Fitness Level
[00:09:37] Taper: The Right Way to Peak on Race Day
[00:11:34] Quality Sleep: The Ultimate Legal Performance Enhancer
[00:13:04] Resistance Band Routine for Strength & Injury Prevention

🔹 More Race Day Strategies

[00:15:18] Hydration & Electrolytes: How to Avoid Race Day Dehydration
[00:18:23] Nutrition: Fueling Your Body for the Best Performance
[00:21:12] Creatine for Runners: The Science Behind It
[00:24:17] Tart Cherry Juice: Recovery & Anti-Inflammation Benefits
[00:26:36] Beetroot Juice: The Endurance-Boosting Supplement
[00:29:52] Cordyceps Mushrooms: Do They Actually Help Endurance?
[00:31:47] Spirulina: Antioxidants for Recovery & Longevity
[00:32:49] Beta-Alanine: A Secret Weapon for Speed & Endurance
[00:35:22] Acetyl L-Carnitine: Fat Utilization for Distance Runners
[00:37:00] CBD Oil: Recovery Benefits & Sleep Improvement
[00:39:05] Bicarbonate (Baking) Soda: A Trick for Shorter Races
[00:43:40] Sauna: The Science of Heat Training for Performance Gains
[00:47:54] More Warnings – What to Watch Out for
[00:49:53] The Finish Line: Consistency & Habit Traps to Avoid

Next Episode

How Letting Go of Perfection Made Me a Faster Runner

What if missing a run was actually helping you get faster?

Trying to be the perfect runner? That mindset might be what’s holding you back. In this episode, I dive into why perfectionism leads to burnout and how embracing consistency—flaws and all—can actually help you run faster and stronger. I’ll break down the simple mindset shifts that turned my own running around, how to enjoy the process, and why missing a workout now and then won’t derail your goals. It’s all about small, daily improvements that compound over time. Let’s get into it.

Key Takeaways

Perfectionism stalls progress—consistency is what truly compounds over time.
Letting go of all-or-nothing thinking leads to more sustainable, enjoyable running.
Small daily actions, even imperfect ones, are the secret to long-term success.

Timestamps

[00:02] Why chasing perfection is ruining your running
[01:17] The power of consistency over perfection
[02:06] How stopping while you feel good boosts long-term progress
[03:05] The "fitness savings account" concept
[04:05] Why zooming out helps you see the big picture
[05:05] Magic Mind review: boosting focus & endurance
[06:03] The balance of hard work and enjoying life
[06:43] Making running fun—even when it’s hard
[07:10] Embracing imperfection for lasting progress
[07:49] The 1% Better Runner framework explained

Links & Future Learnings

Get your free 30 day 5K & Base training habits guide to get 1% better each day - https://dlakecreates.com/base5kfree
🎧 Listen, read and learn more here https://dlakecreates.com/startrunning5k
✨ Magic Mind 48% Off Your Next Order https://magicmind.com/DLAKE20
DLake Runs on IG - https://instagram.com/dlakecreates
DLake Runs on Strava - https://www.strava.com/athletes/120507

Hosted on Acast. See acast.com/privacy for more information.