“5 insider tips that helped me train for my first 5K race” – Runner’s World (UK)

Swapping his beloved 100m sprints for the Simplyhealth Great North 5K, Nike trainer and PT Courtney Fearon (@courtneyfearon_) is someone who knows plenty about getting out of your comfort zone. Here, he shares his must-dos for training for your first 5K race…

Former professional sprinter Courtney Fearon is the first to admit he’s not your typical runner. “Although running a 5K race doesn’t sound too hard, it was definitely outside of my comfort zone,” he explains.

“As a former sprinter, I’m used to running very short distances, but this challenge meant pushing my body in a different way and really changing up my training sessions.”

His goal? Running the Simplyhealth Great North 5K in under 20 minutes. Here, he shares five essential tips that helped get him through training…

1. Prep like a pro

Whatever distance you’re running, it’s crucial to warm up beforehand, says Courtney (and he learned the hard way). “Always prepare your hips, calves and core for the work ahead,” he explains.

Courtney’s go-to warm-up moves? “Balance and coordination drills (like a single leg deadlift to knee-drive), core control drills (such as dead bugs) and a nervous system primer (like pogo jumps),” he says.

Ian Harrison

2. Avoid body breakdowns

Listen to your body and make time for the right specialist treatment when you need it, advises Courtney.

“Years ago, I injured myself playing football and damaged my knee,” he says. “Because I didn’t do rehab or look after it, it didn’t heal properly, which caused a lot of issues.

“This time, I have a plan from Simplyhealth that helps me cover the cost of health treatments such as physiotherapy without a referral from a GP. This makes it easier to look after injuries and get to the start line in peak condition.”

3. Fuel for performance

Planning on doing a longer run? Then make sure you’re eating the right foods – and quantities – to really sustain you.

“Work out how far you’re running that day and fuel your runs accordingly,” recommends Courtney. “Don’t forget, longer and higher intensity sessions need more nutritional support. Always refuel immediately after training to start the recovery process in the right way, too.”

4. Keep it varied

The good news is, you don’t have to punish yourself during every session.

“Have a variety of training intensities in your plan,” Courtney advises. “Not every session should be flat out – make the ‘tough’ ones tough and the ‘easy’ ones easy.

“And make time for weekly strength and conditioning. A lot of runners ignore this, but if you’re strong and move well, it can really help your running and other areas of your fitness journey.”

5. Stay focused

Let’s face it, running is tiring work. But when you feel yourself flagging, it’s important not to let your form slide.

“When fatigue sets in, think about your head position, your posture, knee lift, foot strike and stride length, while ensuring your core is tight,” says Courtney.

Reminding yourself why you’re doing it helps, too. “I weigh around 100kg and I’m trying to dispel the myth that a heavier person can’t run longer distances,” he says.

“This season I decided I was going to get slowly back into running, and my dream is to go to the World Masters Athletics Championships in Canada. Training for the Simplyhealth Great North 5K has been a great addition to that journey.

“Having these goals has really pushed me to give it my best in training,” says Courtney.

Simplyhealth plans help cover the cost of a range of health treatments to support your fitness journey, including physiotherapy appointments and more. For more information, visit simplyhealth.co.uk or call 0330 102 5465 to join and quote RW19