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I’m a park run fanatic – here are my top 10 tips for first-timers after running almost 100 events
Plus, I reveal my five favourite courses in the UK - and exactly what to expect when you turn up to your first one
YES, staying in your warm, cosy bed on a Saturday morning feels great.
But so does running around your local park with 300 strangers. Really, I promise.
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I was sceptical too. I once looked at the Lycra-clad Saturday morning joggers in utter disbelief.
But now I’m one of them. And truly, it’s the highlight of my week.
This week marks 20 years of parkrun, with more than nine million people signed up around the world.
Keen to get in on the action? Here’s everything you need to know about completing your first parkrun - and my top tips as a veteran (or at least someone who’s done almost 100 of them at 26 different locations - even on Christmas Day!).
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THE BASICS
Parkrun is a free, weekly run that started on October 2, 2004, in Bushy Park, London.
There are now 1,287 events to choose from in the UK - so there is bound to be one near you. You can use this to find your closest.
Each one starts at 9am every Saturday (apart from a few in Scotland and Northern Ireland which begin at 9.30am) and is 5km (3.1miles) long.
Despite the name, you don’t actually have to run. You can walk, jog or run - or a combination of all three.
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There is no also no upper time limit, so it really doesn’t matter how long it takes you.
And you’ll never come last. One of the many volunteers will walk at the back of the pack and be the final participant to cross the finish line.
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Importantly, it’s not a race, but at the end of each event, you’ll be sent your position and time, which allows you to track your progress week-on-week.
GET SET
Before lacing up your trainers, you’re going to need to register online.
This only takes a few minutes, and will mean you can take part in any parkrun event, anywhere in the world.
After signing up, you’ll be issued a personalised barcode.
Print this out, keep it somewhere safe (I store mine in the back of my phone case so I know I’ll never forget it), and you’re good to go.
Of course you’ll also need something to run in.
Don’t panic too much about having the latest hi-tech running gear; a comfy pair of trainers and an outfit you can move in (I like leggings or shorts and a sports T-shirt) is all you need to begin with.
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WHAT TO EXPECT
Every event will hold a first-timers briefing about 10 minutes before the run starts.
This will cover what to expect from the course (for example if it's hilly, muddy or busy) and how the finishing funnel and barcode system work.
Everyone will then line up behind the start line, with the people who expect to finish the quickest at the front.
Some events will put signs up indicating where to go based on your expected finish time, while others will have dedicated pacers (people who wear a numbered bib indicating how many minutes they will run the course in) - but don’t panic, everyone spreads out a lot once you get moving so it doesn't matter too much where you stand.
Before the starting whistle, the race director will welcome everyone and encourage a round of applause for the volunteers who are helping to put on the event.
Then, at 9am, the horn will sound and it’s time to begin.
People say parkrun saved my life. You see your friends, then you run, then you have a cake and chat. For a lot of people, that's what makes it
Professor Steve Haake
Parkrun isn’t timed using a chip, so your official time begins at this moment. But if you are using a running watch or Strava, you can press ‘start’ when you cross the start line if you like.
Every course is different, but most involve one, two or three laps.
There will be lots of people to guide you, so unless you’re at the front, just follow those ahead of you.
At the end of your final lap, you’ll enter the finishing funnel (remember to stay in order) before being given a barcode which tells you your position.
You then give this and your own personal barcode (printed or on your phone) to one of the volunteers, who will scan both to match your position and time with your profile.
A few hours later, you'll receive a text and email confirming these, as well as a link to the full results from that day.
Some events average about 30 runners while others have more than 1,000 so your position may vary significantly depending on which course you complete.
Alice's top 5 parkrun courses - and why she loves it so much
By Alice Fuller, Senior Health Reporter
I've done almost 100 parkrun events at 26 different locations.
That's only a tiny number of the 2,300 courses in 22 countries around the world, but I have definitely preferred some to others!
My top five are:
- - it's right on the seafront, so perfect for a quick dip after you finish the run!
- - this is a big one, with 1,000 participants each week and a great atmosphere.
- - a lovely course along the canal, and it's only one lap!
- - it's hilly, which can be tough, but it takes you through pretty woodlands and Parliament Hill Fields.
- - a good one for people watching as it passes the swimming lake.
But honestly, I've never done one I hated. And I love parkrun so much, I've even done it on Christmas Day and New Year's Day!
It's difficult to describe to someone who has never done a parkrun before, but put simply, it's brilliant.
Not only is it completely free, but it is really motivating to be surrounded by other runners in a non-competitive environment.
It's also a fantastic way to get faster and get a personal best (PB) as you can track your progress week-on-week.
Parkrun also gets me out of bed on a Saturday morning and into nature - and leaves me feeling pumped for the rest of the day.
It has such a friendly, community vibe, and it truly is such a positive experience. But if you don't fancy speaking to anyone, you don't have to!
I love it so much, I've joined parkrun Facebook groups and even set myself the challenge of completing a course starting with every letter of the alphabet.
If you've never run before, it's the perfect no-pressure place to try. But if you're a keen marathon runner, it's also a great way to get those miles in.
MY 10 TOP TIPS
1. Bring as little as possible
While there is often a large tarpaulin to leave coats on during the run, there is no dedicated safe area to store valuables - so it’s wise to keep what you bring to a minimum.
Leave what you don’t need at home, or invest in a small running bum bag or vest to keep your keys and phone in.
I love my black one from . It actually fits so much inside - I can carry all the essentials, plus sometimes a book, a rain jacket and a few snacks, without ever feeling heavy.
2. But remember water
Having said to bring as little possible, it’s always a good idea to bring a small bottle of water.
You don’t necessarily need to carry it while running, but it’s great to have once you finish.
Staying hydrated is really important when you’re exercising, especially in warmer weather.
If you’re anything like me, you’ll sweat a lot, so it’s vital to replace those fluids or risk dehydration headaches and fatigue.
3. Create an epic playlist
Not everyone runs wearing headphones at parkrun - in fact, I’d say most people don’t - but a good playlist is what gets me round the course quickly.
It doesn’t need to be too long - the average person does 5km in 28 to 37 minutes - so pack it full of your favourite tunes. Stefflon Don and Beyoncé will always be top of my list!
4. Get there early
I’d always recommend first-timers get to the park at about 8.30am.
This gives you plenty of time to warm-up, listen to the first-timers briefing, have a quick nervous wee and feel fully ready to go by 9am.
But after your first few, you’ll probably be OK to arrive at 8.45am.
The last thing you want to be doing is racing to the start line at 8.59am, having not warmed up. Trust me, I've been there!
5. Do a proper warm-up
Ask any personal trainer, and they’ll always highlight the importance of a good warm-up to avoid injury.
This doesn’t need to be anything fancy - just a light jog and some dynamic stretches will be enough.
I like to do:
- Arm circles and chest openers
- Hip openers
- Leg swings
- Squats and lunges
- Forward bend
- Calf raises
- Star jumps
- High knees
- Side steps
Parkrun boosts life satisfaction, scientists say
JUST two parkruns can boost life satisfaction, according to a new study.
Researchers found the timed runs, which take place at 9am every Saturday morning, provide an almost-instant uplift to wellbeing.
The analysis, led by the University of Sheffield and Sheffield Hallam University, was based on a six-month study of 548 newly-registered participants.
It found a major boost in life satisfaction after just two runs, particularly in those who were the least active at the start.
More than 45,000 people who have registered for parkrun in the UK this year identified themselves as completely inactive before signing up.
Wellbeing scores based on an approach from the UK Office of National Statistics showed life satisfaction increased by 0.26, from 7.49 to 7.75.
This took the runners from below the UK average to above it.
But it wasn't just the runners. Scientists discovered wellbeing improved in those who volunteer too.
Further analysis, published in , showed that every £1 spent on parkrun returned at least £16.70 in benefits to the UK, including £10 in healthcare benefits.
Professor Steve Haake said: "People say parkrun saved my life.
"You see your friends, then you run, then you have a cake and chat. For a lot of people, that's what makes it."
6. Try not to think of it as a race
It’s easy to get swept up in the excitement of parkrun.
You’re surrounded by other people who are all charging in the same direction after all.
I'm also quite a competitive person, so I do like to try to overtake the person ahead of me on the final few hundred metres, but other than that, parkrun really isn’t a race, so just try to enjoy it.
7. Go at your own pace
With that in mind, try to go at your own pace.
I’m all for trying to beat your previous week’s time, but don’t push yourself too hard just to keep up with the ‘old you’ or the runners around you. Do what feels right for your body that day.
8. Look around
One of my favourite things about parkrun is that it gives you the chance to explore new places.
Of course it makes sense to go to the run closest to your house, but it’s also a great opportunity to explore new areas.
I’ve travelled all over London to try out new courses, and I’ve even been to a couple while on holiday!
Keep your head up and enjoy the sights around you.
9. Stretch
Just like your warm-up, cooling down properly afterwards is vital.
On the days I fail to do so, I really notice it by the afternoon - and definitely come Sunday!
Hold each stretch for about 15 seconds and you’ll be much more comfortable in the days that follow.
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10. Treat yourself afterwards
Finally, acknowledge the fact you got out of bed on a Saturday morning to run!
Lots of people go to a nearby coffee shop after the parkrun, so find out where your local group heads and grab a drink and a pastry. You deserve it!
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Timeline: How parkrun grew from a time trial with just 13 runners to a global phenomenon
THIS week marks the 20th anniversary of the first parkrun event.
Parkrun is a collection of 5km events for walkers, runners and volunteers which take place every Saturday morning at more than 2,500 locations in 22 countries across six continents.
Here is a timeline of how the event grew:
- October 2, 2004
Parkrun was founded by Paul Sinton-Hewitt at Bushy Park in Teddington, west London.
It was a free, timed 5k run, known then as the Bushy Park Time Trial, which attracted just 13 runners and five volunteers.
- 2004 to 2005
The event was happening every Saturday, even on Christmas Day.
It had 155 participants at its peak.
- 2006 to 2007
Parkrun went from a single weekly event to seven per week in the space of a year.
Runs were taking place in Wimbledon, Richmond, Banstead, Leeds and Brighton.
The first international event was held in Zimbabwe.
- 2008 to 2009
Another 20 new events were created, along with the first Scottish run in Glasgow, and the first Welsh event in Cardiff.
The first event in Denmark also took place.
In 2009, 112,260 runs were recorded, with 11 across the UK.
- 2010 to 2011
Parkrun arrived in Northern Ireland.
Events took place in Australia, South Africa and Poland.
A special event was held at the UK military base Camp Bastion in Afghanistan.
A 2k weekly junior parkrun began, aimed at four to 14-year-olds.
By the end of 2010 there were 54 events and more than 100,000 runners.
- 2012 to 2013
Parkrun expanded to New Zealand, the US and Ireland.
- 2014 to 2015
Events took place in Singapore, Russia, Italy and France.
Weekly attendance exceeded 60,000 for the first time.
- 2016 to 2017
Parkrun launched in Canada, Germany, Sweden, Norway and Finland.
The event was also introduced in prisons.
At the start of 2017 there were just over 1,000 parkrun events across the world, with 44 per cent in 15 countries outside the UK.
Over the following 12 months it launched in another 300 locations, with the share of non-UK events rising to 48 per cent.
- 2018 to 2019
The first parkrun at a young offender institution took place.
The event launched in Japan and Malaysia.
It reached a record six million registrations.
- 2020 to 2021
More than 400,000 people took part in a parkrun or junior parkrun on a single weekend.
The coronavirus pandemic hit and events were paused worldwide.
- 2022 to 2023
New milestone clubs were created for volunteering and walking/running to show that all participation is equal.
A parkwalk campaign was launched to encourage more people to attend the event.
More than 2,300 events occurred worldwide and there were more than nine million participants.
- 2024
Parkrun marks its 20th anniversary on October 2, with participants encouraged to join celebrations at their local event on October 5.
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