I’ve completed 355 parkruns – here’s what you need to get started
You don’t need to be a super athlete to take part in parkrun. Whether it’s pacing yourself or picking the perfect shoes, here’s how to find your feet at the UK’s favourite 5k
I have a gym membership and walk everywhere, but I’m not what you’d typically picture when you think of a fitness writer. Compared with the Guardian’s running experts, I’m a not-particularly-enthusiastic amateur.
But what I lack in speed, stamina, and gazelle-like grace, I make up for with dogged persistence. Since 2014, I’ve run 355 parkruns in 63 locations. That’s a lot of hours – especially given my finishing times.
Parkrun, which recently marked its millionth global event, is a cultural phenomenon. Every Saturday, in 23 countries worldwide, tens of thousands of people gather in their local parks first thing in the morning to run 5km around a predetermined route. Upon finishing, they get a barcode token that’s scanned by volunteers so an official finishing time can be recorded.
But parkrun doesn’t have to be about finishing in the fastest time. Running, jogging or walking are all encouraged, and nobody finishes last at parkrun – that’s the job of the “tail walker” volunteer at the back. As a wise run director once said in a briefing, no matter how slow you’re going, “you’re lapping everyone who’s still in bed”.
For the purposes of this article, however, I’m going to assume you picture yourself running at least some of the course. And while running 5ks can be the “gateway drug” to marathons or ultramarathons, it just as likely won’t be, so stocking up on the best marathon gear right now might just be overkill. For me, 10k is where the fun stops.
So if you’re ready to give a parkrun a try, here are my tips, advice and kit recommendations – with a bit more about the weekly ritual at the end for those still nervous about showing up.
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What you need to run parkrun
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Decent running shoes
If it’s been a while since your last run, the first step is getting appropriate footwear.
While you don’t need the most expensive and feature-packed running shoes for a weekly 5k, it pays not to go too cheap. Prioritise comfort, which is likely to differ from person to person. That said, the Asics Novablast, Hoka Clifton and Brooks Ghost ranges are all regarded as reliable shoes for beginners, if you can’t get to a store to try them on in person.
Asics Novablast 5
Men’s
Women’s
From £80.99 at Sports Shoes £101.25 at AsicsBrooks Ghost 17
Men’s
Women’s
From £86.89 at Cotswold Outdoor From £86.89 at Runners NeedOn the subject of comfort, it’s worth getting a gait analysis to check how your foot rolls when you walk and run, since this can affect the kind of shoes you should buy. Stores such as Runners Need, Sports Direct and Decathlon provide such a service. (I use Brooks Adrenaline GTS shoes for this very reason.)
Finally, remember that picking up older stock, as opposed to the newest releases, could save you a bob or two.
For more, read our guide to the best running shoes for every runner
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A basic running watch
Technically, you don’t need a running watch, since each parkrun course is measured to five kilometres, but personally, I find it useful for keeping an eye on how far I’ve run, my average pace, my current pace, and how much time has elapsed. Some watches even allow you to monitor your heart rate; I use mine to measure my general feeling of “knackeredness”.
If you’re thinking of buying one, look for two features in particular: a built-in GPS sensor and a heart-rate monitor. The Garmin Forerunner 55 and Amazfit Bip 6 are good-value options. The Bip 6 doubles as a rather smart smartwatch.
Garmin Forerunner 55
£129.99 at Decathlon £138.95 at AmazonAmazfit Bip 6
£79.99 at Argos £79.99 at BootsFor more, read Samuel Gibbs’s pick of the best running watches
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Comfortable running clothes
It’s important to pick out the right clothes to ensure comfort. Think breathable fabrics that wick away sweat and don’t chafe.
Under Armour Launch T-shirt
Men’s
Women’s
£15.99 at Sports Shoes £16.75 at VeryThe only item I’d especially recommend is a good pair of running shorts, with secure pockets for your keys and phone. If you like a particular brand, then start with a scour of Vinted to try to pick it up for less (New Balance, Nike, Asics, Lululemon and Under Armour are all widely regarded). I got a pair from Time to Run: as well as being well priced, they don’t feel at all restrictive, and come in a range of colours from understated to flashy. Decathlon is always a good bet, too.
Men’s Time to Run trail running shorts
Women’s Decathlon Kiprun Run 500 shorts
£12.99 at Decathlon***
Experience running 5km
Five kilometres is a surprisingly long distance, and not one you’ll likely be able to run without any practice – or, at least, I couldn’t.
But you don’t have to do this alone! If you would like to run the course without stopping, then the Couch to 5k is an established programme that gradually builds you up to running the full distance with a step-by-step plan over several weeks.
There are plenty of free apps for this, including the NHS’s own official free one or the Just Run: Zero to 5K. If you want a story to keep you motivated, there’s always Zombies, Run! – because nothing says “stop dawdling” better than flesh-eating zombies on your tail.
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Parkrun tips for beginners
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Register and bring your barcode
Nothing is stopping you from running without, but if you want an official time recorded, then ensure you register here, and bring your barcode with you – either as a printout, or on your phone. I have a rather snazzy official parkrun wristband with my number and an emergency contact on it for easy scanning at the finish line.
Parkrun wristband
£15 at Parkrun***
Check the cancellations page
Parkruns are occasionally cancelled, usually due to bad weather, a lack of volunteers or an event in the park.
Fortunately, this is flagged ahead of schedule. Check the official cancellations page for the latest – especially if we’re in a rainy or icy snap. The recent heatwave reportedly caused some cancellations at European courses.
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Travel light
As the name suggests, parkruns are generally held in a park or open space, which means no lockers or facilities for safely storing stuff. As such, bring just what you need – keys, phone, earphones, barcode and a water bottle.
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Listen to the first-timer’s briefing
New people join parkrun every week, and the first-timer’s briefing (10 to 15 minutes before the start; more on this below) is useful for understanding how it all works and what you might expect terrain-wise.
The run director usually repeats the details before the run begins, but in my experience, these are often really hard to hear, especially those without megaphones. So, if in doubt, go to the smaller briefing.
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Position yourself sensibly
The smallest parkrun I’ve been to had 48 runners; the largest, 1,792. The busier ones sometimes call people to the start line based on speed estimates, but if not, try to position yourself roughly where you imagine you’ll be at the end of the race. If you’re too far forward, you’ll be blocking everyone, and if you’re too far back, you’ll be struggling to break free of the herd.
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Pace yourself
With so many runners of different calibres, it can be tempting to try to keep pace with your neighbour. This might see you slow to a walk after a couple of kilometres.
If you have a running watch, keep an eye on your pace. If not, you can do worse than assessing how out of breath you feel. Could you hold a conversation at this speed? If not, you might want to slow down to make sure you’re not a tired heap at the end. You can always beat your time next week.
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What you need to know about parkrun
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What happens at a parkrun?
Having been to hundreds of parkruns, I can say that they’re pretty much the same everywhere.
After finding a course on the parkrun website, you get there in good time for a 9am start in Wales and England or 9.30am in Scotland and Northern Ireland. If you spot a group of people gathering near the meeting spot, you’re in the right place.
The first-timer’s briefing will take place about 10 to 15 minutes beforehand, after which the run director will welcome runners, celebrate milestones (people celebrating 50, 100, 250 or 500 parkruns), remind people to keep dogs and under-11s close, thank the volunteers, and explain the course layout.
You then line up at the start line and get going. Unless you’re at the very front, you really just need to follow the person in front of you. If you’re in first place, there will be marshals along the route to point you in the right direction.
At the end of the run, you duck into a finish tunnel for your token and position number. You take this and your barcode to the token scanners, who will scan both to register your position. Then drop the tokens into boxes or buckets on your way out.
And that’s it. Either stick around for a drink and a chat, or head on home to enjoy the rest of your Saturday. You’ll get a text and email a few hours later with your official time.
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Does it matter that I’m slow?
Not at all. Nobody cares – runners, joggers and walkers of all ages are welcome. Case in point: Grace Chambers did her first parkrun at 88, and celebrated 250 nine years later.
If you’re still worried, you can check out the results from last week’s run on your course of choice to figure out roughly where you’d fit in. But again: nobody cares – it’s incredibly friendly and non-judgmental, no matter your ability or fitness level.
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How do I find a local parkrun event?
The official website has a map with every event in the world on it. If you have location enabled on your device, it will show you the nearest.
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Are there parkrun events outside the UK?
Yes, but comparatively few. Check the map, and you’ll see a bunch in the United States, Japan, South Africa, mainland Europe and even one on the Falkland Islands.
Potential language barriers aside, the process should be the same, and your barcode will work at any parkrun event worldwide.
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Can children run?
Yes. Parkrun states that anybody from the age of four and up can run, although under-11s need to be within arm’s reach of a designated adult at all times.
If you’re pretty sure that running a 5k with your four-year-old in tow is likely to end in tears (for you, the child or both), consider junior parkrun instead, which takes place on Sundays at certain venues. It’s just 2km, and welcomes children aged four to 14.
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Is parkrun a social event?
That’s broadly up to you. In my experience, it’s incredibly welcoming and friendly, and I’ve struck up good conversations with fellow runners, especially when volunteering.
That said, it doesn’t have to be – 95% of the time, I show up, stand around, run and then head home, with just a few words said to the volunteers scanning my barcode. It’s really what you make it.
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Do I need to volunteer?
You don’t, but if you run lots, you should in the interests of fairness. Parkrun relies on volunteers to remain free and sustainable.
Volunteer roles range from setting up the course and timekeeping to being the tail walker at the back, chatting with the slower participants. I’ve done barcode scanning and token sorting, and both are easy and enjoyably sociable. Plus, you get a snazzy hi-vis jacket for the morning, which is welcome on colder days.
If you’re interested, talk to the run director after finishing. Alternatively, you can register for the volunteer pool at your local event using the contact email address on the run’s page.
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Is it just Saturday mornings?
For the main event, yes, but with two exceptions: Christmas Day and New Year’s Day tend to get special events, no matter the day of the week. Not all parks participate, though, so check before setting off.
Junior parkrun is on Sundays.
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For more:
• The best running watches to hit your fitness goals
• The best treadmills for your home
• The best moisture-wicking underwear and base layers
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Alan Martin is a writer who has been putting products – including phones, gaming devices and wearables – through their paces for more than a decade. He has identified as a runner for over a decade, with more than 350 parkruns under his belt, but maintains his steadfast belief that 26.2 miles is a silly distance to even consider attempting