Five rules for your first 5K

The biggest mistake new runners make is doing too much, too soon. Your aerobic system adapts quickly, but tendons, ligaments and bones need months — not weeks — to catch up.

Rule one: most of your running should feel conversational. If you can't speak in full sentences, slow down. Rule two: build your weekly volume by no more than 10% week-on-week. Rule three: every third or fourth week should be an easier 'down' week.

Rule four: strength work twice a week prevents nearly every common running injury. Rule five: show up to the group runs. Community is the difference between a hobby that fades and a habit that lasts.