How I run a 5km parkrun quicker | 7 tips for ANYONE

My top 7 bits of advice that got me from a fat, non-runner.....to a sub 20 parkrun.
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#5km #parkrun #marklewis

[@MarkLewisfitness]

You should all watch this because when I'm in charge its Parkrun Passports and mandated 5k's for everyone 🤣 No anti-healthers here please 😂

[@PoetWithPace]

You did see that welsh government banned parkruns in new year and just allowed them back?

[@MarkLewisfitness]

@@PoetWithPace I’ve tried to avoid covid stuff as topics because so much of it does my head in……but happy to go on the record as what happened to parkrun during this whole thing was fxxcking disgusting. Outdoors, great for physical health, great for mental health, great for community health - shut it down. But McDonalds can stay 🙄

[@jimjamthebananaman1]

@@MarkLewisfitness you do know that obesity is the second biggest CAUSE of cancer, as well as the leading cause of severe illness from covid. It also contributes to heart disease (biggest cause of death worldwide), diabetes and other ailments. Obesity is a major reason the NHS is falling on its arse

[@MarkLewisfitness]

@@jimjamthebananaman1 Agree

[@PoetWithPace]

@@MarkLewisfitness thank you Mark 👍🏼

[@AtomicBonfyr]

Ran my first 5k last Saturday, it took me 54:39 lol I'm proud of myself for even finishing and next time I'm going to try to lower that! And to hear you say anyone running 5k is crushing it, feels good. Because you're damn right! Edit: finished my second 5k in 41:02!!!!

[@emmettfitz-hume9408]

Remember this, if you ever feel self-conscious about your 5K time- or worse, if anyone else makes you feel bad about it: Most people are still sitting on their couch and couldn't run between lampposts like Mark described. Keep it up! You've already conquered something. And remember, you are the only person worth competing with.

[@josephdiacon6060]

Well done! Your time will drop rapidly as you gain stamina and ultimately speed but regardless you should be pretty damn proud.

[@strippingwelsh1]

Yeah... F*ck the time... and F*ck Bob :-D I started runing this January... like I actually think I never ran before. I started after like year of nordic walking, and still could not run 1 km in one try... lo and behold... now I ran 15... So keep it up, don´t look at the numbers and just enjoy the run if you can run somewhere nice.

[@oz_jones]

Sub 1h for your first 5k isn't bad!

[@biggie686]

5k is a 5k whether you do it in 54 mins or 15 mins. You done the hardest bit and got off your arse, keep it up!

[@beccalibur]

Love how inclusive you are - "always remember, no matter what your 5k time is, you're doing more than the average person who can't even run a bath"

[@elflakeador09]

That's the truth. It's progress not perfection. Anybody who his going out putting one foot in front of the other is winning

[@dukenukembubblegum7311]

Inclusive? 😂 bizarre word choice

[@beccalibur]

@@dukenukembubblegum7311 in what way?

[@C0d0ps]

@@dukenukembubblegum7311 Why is being inclusive weird?

[@him050]

⁠@@dukenukembubblegum7311inclusive means to include all. How is that in any way a bizarre choice of words for someone describing a video that’s aimed at all running abilities?

[@irresponsibledad]

I wondered why your strides looked shorter and more relaxed than mine at the same pace. Didn't realise you were bloody 6'6"

[@bighands69]

Technique is one of the least utilized in running for making gains.

[@leonardoiglesias2394]

Is that so tall…? Its normal, isnt it?

[@velaxibaldy932]

@@leonardoiglesias2394 You're freaking giant to us here lol.

[@ydiabO]

@@leonardoiglesias2394 yes, yes it's extremely tall lol

[@formidableplays4750]

@@leonardoiglesias2394 Just for reference, out of 1100 people in my school only 2, maybe 3 are about 6'5+. And keep in mind that new generation is (on average) taller than others (Millenials, Boomers).

[@normannadeau4606]

I am 71 and have completed my 6th week of Parkruns. First one 43:46 Sixth one, Yesterday, 37:19. So far only trained on my own the best I know how. After watching video I will take some good tips and train with some kind of order. I set myself small goals always, and my new goal is to finish in 36 minutes or less for now..I will periodically keep you posted, but for now, I am having a blast! Thank you.

[@Doughy3205]

Holy shit good stuff man, staying active at that age is pretty rare

[@leerichards730]

This is incredible

[@ralphhancock7449]

Nice! I'm 76, so I'm with you in spirit. How's it going, now that you've been at it for a while? Hopefully you haven't suffered any injury along the way.

[@normannadeau4606]

Well Ralph, after my 12th race I pulled a hamstring and it was a difficult recovery, but i am doing ok now. Still slow but I am still at it. I have now completed my 43rd parkrun. I retire from work in 3 weeks and then plan on picking up my training. I am slow, but thats not all bad. A fair amount of beautiful women run in front of me and that keeps me motivated. @@ralphhancock7449

[@normannadeau4606]

Thanks, now completed 43 parkruns.@@Doughy3205

[@rcj6099]

Here's a summary: 6:00 Warm-up 9:58 Run Further 12:14 Know Your Pace 14:41 Use Others 17:25 Don't Be Too Heavy 18:52 Food And Water 20:20 Run With Your Head Good tips all. I wish Parkrun had been around fifty years ago when I was fit from playing footy. Still, I take comfort from knowing that most 70-year-olds aren't able to run 5km, let alone able to do it in 27 minutes. At our club here in Oz, a bloke my age is running around 22 minutes. Bastard.

[@yttommy76]

running with your head sounds at best uncomfortable and cumbersome but i will give it a try.

[@IB66145]

We have a guy at our Parkrun in East Brighton who runs less than 25mins and is 70+

[@JeremyBenfield]

Thank you!

[@jacobcrsn]

Plus you know how to do hyperlinks and make a KZbin comment along with your run time im pretty you’re in the top0.1% of your age lol

[@AngelHernandez-qf5wc]

Thank you, this fella sure likes to hear himself talk. I shoulda known when he flexed and challenged to arm wrestle someone!

[@timsimon8995]

As a sub 15min park runner I'd say... 1. Run enough so that jogs become easy, and vary the terrain and inclines. 2. Run intervals at a variety of paces. 3. Warm up and cool down. 4. Strength training. 5. Super shoes! 6. Hold back a tad at the start and come home strong.

[@derekkatherinesantibanez1049]

Yeah, re point 1, I noticed that the video mentions the effects that a few ultras had for Mark, even though he had been working hard at short distances

[@ThePenguin134]

As a newer runner, also dont be afraid to walk/run on those easy jogs. Ive been running for almost 5 months noe and I still need to walk in order to keep my hr down. Another thing, dont be afraid to go uncomfortably slow because its likely still much faster than walking

[@RR-et6zp]

kinobody

[@NowhereBeats]

The incline one is huge. I have to walk up over 200 steps and down them at the start and end of each run. And I swear those steps are the biggest challenge in my workouts. Once I am at the top, running on a flat surface feels so easy.

[@Vivungisport]

​@@NowhereBeatsDo you feel/see improvement from steps, if/ where

[@mikew6840]

I started ParkRuns a few months ago, aged 58, largely inspired by this channel. My immediate goal is to break 25:00 - got pretty close this morning! Two years ago I had surgery on the old ticker, so feeling very blessed to be able to run again. Thanks for the inspirational content Mark! 👍

[@garnerthekid]

Mike you are monster! 🔥

[@goodyeoman4534]

How is your 5k time coming along now?

[@acklimamaharaj8015]

Thank you so much for this advice. I am a 50year old female that started running at age 38 and the best 5k I ever did was 33mins. I have always been trying to go under 30mins. You give me motivation. I need to loose about 15lbs. Really hard being pre menopause but not giving up. Thank you!

[@newbarker523]

Not seen a video from you before. Had me in tears of laughter. Excellent advice. Current 5k PB of 21:09. 51 years old now. Want to do sub 20 this year. I feel inspired. Will rewatch this and make sure I've absorbed everything. Subscribed.

[@MarkLewisfitness]

21 is close! That’s got to be doable with some focus. And how cool to get faster as you get older!

[@filiboy10]

I'm 50 my PB is 22:48.....sadly can't seem to break 24:00 ATM! 😡

[@mikeloshak6772]

I'm 53, 5k PB is 21:35, I've got a feeling this could be our sub 20 year!!

[@michaelcarmean4906]

💥 Works Of Advice 🤔 If You Tell Yourself You Can’t… You Won’t💥

[@ianmcilwraith4479]

Ignore your age and focus on varied training and realistic progressive goals. I'm 49 and ran 5k pb 3 yrs ago in 18.14. Rest and diet makes a difference especially when you're not in your 20s

[@brycem3819]

Really good video mate. I started Parkrun with my mum in 2016 and couldn't even finish under 50 minutes or keep up with her. Last week I got a new PB of 20.13 as a 17-year-old. Love your videos, Mark, keep it up!

[@MarkLewisfitness]

13 seconds!!! That is a sub 20 any day now! Awesome.

[@HowToVideosAndTips]

As a senior I see you young guys start doing parkrun and for the first few times I can beat you on stamina but then you are gone!

[@mouayedalsinani7664]

U hero maaaan

[@bighands69]

@Bruce M There is no reason as to why you will not break the sub 20 and also get down into the teens based upon your age and running journey. If you took up athletics your running time would go well down into the teens. You may not have the commitments to take up athletics as you may have other interests but it all comes down to you own choice.

[@1414141x]

A bit horrified that as ateenager you struggled to do a 5k run, but well done on sticking with it and getting towards your sub 20 goal.

[@kikelomoomofaye1065]

This was my first time ever hearing about Parkruns and I signed up before the end of the video. Today is a Saturday and it's 7:36. I'm going on my first Parkrun today at 9. Thank you sooo much!

[@wizzyletsgetbusy6878]

Oo how'd u do??

[@jayaybe1]

Still alive?

[@stanwong27]

@@jayaybe1 maybe he is or she is still running . just can't find the finish line?

[@Yontanian]

36 year old with a growing waistline here. Your video inspired me to get up on Saturday and run my first parkrun in 2 and half years. I was fortunate to bump into a friend who was also running. He said he normally ran a 31min parkrun and that was comforting because I was aiming for anywhere between 30-35min. So I let him set the pace and despite about 25s of walking due to a heartburn stitch at 2.6km, I finished the race with a sprint finish for 31.08. thanks for the motivation. Enjoying your humour and attitude.

[@trancongthanh9015]

That is awesome. I am 23 years old and have been running for a while, yet you still outpace me for quite a bit. Now I wish I could run half as well as you when I am your age.

[@Wordsmiths]

​@@trancongthanh9015 You certainly can "run half as well as [Yontanian]" when you are his age. Just don't stop being active. That's what set me back so much: I went from an active outdoor lifestyle to hunching over a keyboard for fifteen years. I would forget to eat, I was so stressed out, and "there was never time" to play volleyball or go for a jog or a hike in the mountains. A friend of mine intervened and got me into cross training and OCR. Obviously I was pathetic at first! I couldn't quite manage three pushups, and like Mark, couldn't run a single city block. But I had made the decision that I would just show up and try, four days a week. I would remember to eat (mostly healthy). I would go to sleep when I "ran out of day". I would sip water all day long. After eleven years of that (while still clattering away at a keyboard most of the day) I am now noticeably (but not impressively) muscular, my posture is much better, and at 55 I feel better than I did at 30. I can do a Spartan Super (10K with 25 obstacles) in less than 3 hours; my best time so far is 2 hours 20 minutes. I enjoy half-marathons (but I tried one marathon and will never do another- it wasn't the 26.2 miles on race day but the months of training that are just not worth the sacrifice, for me personally). Tran, with relatively little but CONSISTENT effort, you will continue to improve as a runner, well into your 40s. With more effort, you can continue to improve throughout your 50s! Only highly competitive athletes "peak early" and then decline in their 30s. Everyone else declines in their 30s because, like me, they allow themselves to become sedentary. Usually because of stress regarding career, family, etc. (not because of laziness-you're just working hard at something other than personal fitness). Mark is such an inspiration because he has a life outside of sport. He isn't a professional athlete who is pushing the boundaries of peak human physical performance, with no life outside of training all day every day. He is a normal guy with a life outside of sport, who is pushing the boundaries of everyday human physical performance. That's why he is so challenging as well as encouraging, for me: because I really could achieve the things he has achieved (relative to my own baseline, not his) without quitting my job and deserting my family. And you can too!

[@futtocksend8832]

Great video. Short sharp and no bullshit. 62 year old here. I have gone from 40 min parkrun to 26.56 and now aiming for sub 25.

[@PolenarTactical]

Great video!

[@MinedMoviez]

4 minutes in and subbed, guy's charisma is off the charts

[@lsalvage3228]

Watched this video 4 times today. Got home from work immediately ran a mile onnl the treadmill and then signed up for park run. Thank you. I've been a lazy idiot for too long

[@DJJ21_]

Cheers Mark. I’ve just walked/ran my first sub 40min 5k after watching your videos for inspiration over the past 2 weeks! Excited to see what my time can be when I’m able to run constantly. Sub 35 and then 30 here I come!

[@DJJ21_]

Something to maybe inspire beginners… 19 days later I’ve just managed a 35:25 (over 4 mins quicker and feeling comfortable at it too!) Edit: also seeing weight go down for the first time in years is super cool

[@friendlyplayer92]

Good job!! 🎉

[@sridharmallela]

What is your pb now

[@DJJ21_]

@@sridharmallela 30:45 a few weeks ago on quite a hilly run. Hadn't been running a lot over the past couple months, but getting back into it now. Going to try for a first sub 30 this weekend on a flat route

[@barbaradvojatzki2852]

You are a great story teller and a hell of a runner! Thanks for sharing and making the video so much fun to watch!

[@brianharris706]

Mark , absolutely love the humor and determination. Keep up the great work

[@rockymountainfoothills]

Thank you for sharing your experience. I love how honest and real you are in sharing your story. This is SO relatable and motivating. Thank you thank you thank you 🙏🏽

[@robincarkett7209]

Just discovered your channel Mark, really enjoy the honest commentary and the way you edit the videos. Currently at the start of a 5k a day running challenge for 2022. Day 40 today and averaging about 6.8km per day at around 4:30 pace.

[@dunxx906]

Fantastic advice. Haven't put much thought into the warming up at all, the advice on the eating has also brought something to mind to try. Doing multiple different parkruns it is solid advice to ensure I get good PB's at each one. Will def try these

[@monkfish2009]

Loving your videos. Only found them the other day. Great to hear someone be so honest about their fitness journey. No short cuts, no 30 day abs shit just sensible advice and delivered in a humorous way.

[@ben119_edits7]

Great Advice I currently Run A 23 Min 5K and what really helps me is running my own race and not trying to chase people at the start that are faster than me

[@sirands]

I agree fully Mark, parkrun has been the biggest influence on me, I hated running in the past before I discovered parkrun. It’s a fantastic event. Helps so much to run with others, the event of it, and also the added motivation to see how many people you can overtake. Great video

[@Oliver-ob5og]

I just randomly stumbled over your video. I love your honest, straight talk and humor. Great inspiration too. I'm 55 now. Ran a few Marathons 20 years ago and then got fat and lazy. Getting back in shape now and am rediscovering my joy running and experiencing noticeable improvement. Thanks man.

[@kieron5241]

Got my first sub 20 last weekend (19:53) (last PB was 20:21) the day after listening to your advice about using others + watching the avg pace per km. Going into it with the right mentality and being prepared to push yourself is key. Thanks a million, really appreciate all those tips Mark 🙌

[@sonnydavis877]

Can't tell you how happy I am to find your channel. As of May of 2021, I was diagnosed as a pre-diabetic and weighed in at 303 lbs and 5'11 inches tall. I had blood pressure issues and was consistently fatigued. Thankfully, I made some lifestyle changes and began walking regularly. As of today, I am glad to say I'm down 62lbs and weighing in at 241. More importantly, I have been running and exercising regularly...feeling great!. This Saturday, I will be trying to break 30 minutes in a local 5k. My all-time PB was 28:06, but it was 14 years ago. I've already watched quite a few of your vids, and I'm confident they will help me achieve my goals in the near future. By the way, I've got my first half marathon scheduled in April and my first marathon in November. Thanks for the great channel and info!

[@MarkLewisfitness]

Awesome targets to have! And with that distance under your belt - no reason to not get that PB parkrun back! Nothing helped me run 5k faster than training to run 26 miles slow!

[@garethneller8239]

Love this! I am 6'2 and 100kg, been running on and off for a couple of years (between 5-10km a time) making an effort to get more into it and get into better shape. Really enjoy your mentality and your sense if humour. Great vid

[@normhanson981]

Tremendous time for a big lad . Sub 20 . Love Park run , still trying to get my kids to come along .

[@davidmcmullan3271]

Thanks Mark - I have done over 200 Park Runs but I have stalled and gone backwards a bit. Your talk is definitely motivating me to put an improvement plan in place.

[@rhysparker6504]

Like most, I probably knew most of this - deep down - but thanks for putting it across in such a relatable and witty manner. And the backstory is also pretty inspiring. I literally went from couch to 5k in the first lockdown & have managed to get under 25:00 just the once (about 6 months ago). Relapsed a little of late, but this has given me the kick in the arse I need to work on getting back to that time, and beyond. Liked and subscribed 👍

[@michaelhardie9193]

Love the video, as a runner who started off heavier I can relate to all the points (just not the sub 20min....yet)

[@jamessur1983]

I stumbled onto your channel and I'm loving it! One of the best on this platform. It inspired me to get into doing Parkruns. Then as I got into the Parkruns I've kind of became a bit obsessed with being "above average" in the Parkruns. I've slowly got my times down to the average now and I'm heading for above average. Along the way I've got fitter, more confident and more fun to be around at home. Not many youtube channels can claim results like that!

[@jimyoung1159]

I just love your down to earth common sense approach Mark 👍

[@carolinehj]

I love your approach to "normalcy" - it's much more relatable and motivational for me. Thank you!!

[@trevorharrison1989]

Dude! I'm 6'6" and just started running again a couple months ago after 12 years off due to sloth and bad feet. Good to hear it's possible for us long shanks, 40+ guys to get under 20 mins. Incredible.

[@selcukisik3544]

Love the video. Very inspiring. Doing my 300th Parkrun this Saturday. 56 years old and averaging 20:10-20-30. Need to work harder to better my PB 19:37 4 years ago!

[@Rexcursus]

I don’t think watching this will have made me faster, but I absolutely agree with everything you said. Especially the mindset part. Interval training, as well as training fitness, teaches you to become comfortable with feeling uncomfortable. That is key to getting the best out of yourself!

[@tuscanrider8985]

Finally I’ve found a sensible, realistic, entertaining an informative fitness channel! Thanks Mark for your hard work. Enjoying very much.

[@lottiee964]

This video is amazing, I’m watching after I just ran my first mile without stopping to walk, not a big achievement for a lot of people but definitely huge for me suffering with a heart condition!

[@claremernin8539]

Congratulations- that’s a great achievement remember Mark said your average person can’t even run a bath which is a slight exaggeration but makes the point beautifully. Also remember there are walkers, joggers and runners and everything in between in Parkruns - the mutual support is brilliant.

[@Polones12]

"Not a big achievement". Me: are you trying to kill me ?

[@Totalled37]

Just done my first Parkrun this morning. Used some of these tips and smashed my PB from 27 to 24 mins. I cant tell you how thankful i am for the tips.

[@vikinginspace4881]

This is really good and helpful! The fact you had a relapse and then came back again is very relatable. Great tips thanks

[@5NOOP]

Just did my first 5km Parkrun in 28:55 - hoping to break 25 by the 5th one... so these tips are handy! Thank you.

[@darinhorton7957]

Parkruns are AWESOME!! I run our local one almost every weekend - and don't forget to volunteer. And Mark, super funny - love your videos.

[@anthonybeckett9754]

Yup, parkruns my main reason for getting out of bed so early on a Saturday morning. 330 runs 56 volunteers, although I was once told that the likes of bushy park there is a long waiting list to volunteer.

[@thedeviator]

I started out at 135kg at age 32. It's now 3 years down the line and I'm weighing in at 106 (down 4 pant sizes). My fastest ParkRun is still not sub 30 yet, but I managed a 28:10 on the road. I believe it's a matter of time. Your story inspires me and gives me hope that I can get there as well over time. I'd like to add a tip #8. Have a support structure (and other people that are / have gone through similar situations). It goes a long way. Thanks for sharing with all of us.

[@janehilbery6596]

Really great advice. I am 72, a newish runner, trying to get below 30, but have a horrible hill at the finish, does me in every time!

[@negomi340]

Love what you say about weight. It's so difficult to say this nowadays but it needs saying and you said it with honesty and kindness

[@Nalleye]

im 40, East African , 6'6 tall 116 KG semi muscular +fat (most Somalian have have Mo farah body type😂). Im newbie, started training two weeks ago, everthing is good so far, i see dramatic in my stamina. I run everyday 1-2 hours a day and after i do leg work with weight. My dream is to run 5k under 20min. thank for your videos they gave me the motivation,

[@merrilly-]

as a two season cross country runner, I remember summer of 2021 being overweight and barely able to run a mile and a half. I saw that there was a xc program, and decided to join it. After the first week of slowly working myself up, I went from 1.5m to my first 7 mile run (not without injury lol). My three mile (effectively 5k - 200 meters) went from 21:57 to 20:30. I figured this year that our workouts were not enough, so this year with a new coach I dropped that to 17:40. The fastest way to grow is to constantly be putting in the effort, working up and not giving up or slowing down. The tips in this video line up perfectly with my thoughts going into it. It's incredible that you just intuitively learned this stuff just by nature of running, and that's why I love it so much

[@fengo1]

Great advice explained well, I started couch to 5k two years ago completed my 3rd half marathon last Sunday, I'm 55 this year, it's hard work but feel alot better

[@scottkerman8667]

Thank you for making me laugh a lot and reminding me how important the mental aspect of running is. I have a 4mi race in 22 days, that I ran once 3yrs ago. Not thinking I could beat that time because I'm very under trained, than I saw your video. Thank you fellow runner from across the pond!

[@TurneyUK]

Nicely said. I’m really enjoying Parkrun at the moment. I have three local Parkrun within a couple of miles from home. Phoenix sounds like it sucks! I’d add to what you were saying with the last tip: BELIEVE IN THE PROCESS. By which I mean if you think you can’t run a certain time in your mind then if you haven’t been training for it you probably can’t. What you need is practice and consistency. If you run regularly, week in week out, it will happen. A goal might not be achieved straight away but set yourself a target in three months time, then see how much you have improved. For me I was just not being consistent, running only twice or three times a month (I cycle a lot). I’d just do the Strava 5k, 10k and sometimes the Half Marathon, but never really stuck to a plan. Commit to running two, or three times a week. If you’re only running Parkrun once a week that’s only 20k a month. I’m now running 100k a month and the PB times have just naturally been falling.

[@letheal]

I related pretty hard to the part where you were talking about getting beaten by bob. The first bike race I did, when I hit the first hill I had to walk it and was getting passed by 70 year olds looking like they're operating at a leisurely pace. I think that's where my delusion of how in shape I was ended.

[@alfredl.b.6631]

Rewatching this as I'm recovering from a long injury. I think these are really great points covering all ranges of expectations. Local parkruns are definitely going to be a helpful addition when chasing 15 min.

[@tonyeaster6861]

I'm loving your channel, the great content & humour! I'm 54 & have been running for a year. I was running 5k in about 25 minutes, with a PB @ 24:40. I then started doing longer runs @ 20k - 40k and 5ks were then relegated to being slow recovery runs. But, I did a 5k last week & got it down to 23:49 - the best bit is that this was not a run at maximum effort. I did a route starting with a small hill & only decided part way through the 1st km to see if I could complete the 5k a bit quicker than normal. I was amazed at how short the 5k felt and how much energy & speed I had left when compared to the longer runs. I'd almost written off the idea I could break 20 minutes; but with a lot of longer runs to come & then with some focus & planning on the day, the sub 20 minute goal is now back on.

[@Cyclingismywholelife]

Thank you so much for this video, I’m on my second journey down from 300 and I’m almost back to 200. 5k is my favorite distance and I am at just about your starting age(38). My hope is to get fit, somewhere around your physique would be nice. This video is just the kind of motivation I need to keep me going on my journey. It’s insightful and reminds me that anything is achievable with time and persistence. My biggest takeaway and the reason I give you a like and watch everyone of your videos is because of your approach. You are real about the situation and don’t let your surroundings dictate who you are. Thank you for helping me get to where I need to go. Salud.

[@MarkLewisfitness]

38........got years of health ahead of you! And it is so much cooler to be in your 40s and fit than in your 20s and 30s. Mostly because you will be one of the only people that age who is in shape!!!

[@fplshorts1983]

An unbelievable body transformation since 2018 👏 Overall amazing progress in last ten years, well done Mark. An inspiration.

[@MarkLewisfitness]

That Jan 2018 pic is pretty much what I can get to from now if I take 4 months off. It's then 8 months back again. Scary how quick it happens - I was on holiday in 2016 looking leaner than I am now!

[@Jakers2424]

Long time runner and also sub 20 guy. Kudos for an incredibly well put together video start to finish. Extremely articulate, very accurate advice, and love the humor.

[@audibleadventures9004]

Thanks Mark, I've stuck at couch to 5k, got it finally last night, now to keep at it and get quicker and fitter through it. I've loved running and haven't missed a run since I started, already looking forward to the next.

[@philjones9900]

Oh, that's my parkrun. Hope to see you on Saturday. I'll be in a Newcastle Utd shirt! I once got under 25 mins, but hadn't run for nearly two years until this month, and had put on nearly a stone since October. I was pleased to squeeze under 35 mins on 1st Jan, and hope to be back under 30 in a month or two.

[@LJHamby9]

i’m in the coffee shop with headphones watching this laughing hysterically at the thought of you swan racing ….. Brilliant Video Pal 🤣.

[@stevenmackenzie8492]

Came across this video by chance, Well done on your journey mate, in November 2020 I started a very similar journey, I started at 18st 6lb, 44inch waist and xxxl tops and a 5km at the time took me just around 1hr. I am now running 5k in 28 mins and weighing 13st 2lb. I am also attempting my first half marathon in Edinburgh this year in May and can't wait for the challenge. Keep it up Mark 👍💪 you have gained a new subscriber in me and all my upmost respect, I know how hard this journey is. I am nowhere near finished and still have a long way to go to get to your level of fitness but I know I will get there.

[@yachtbubble7063]

Mark - that was inspirational, thanks. I’m 57 & started running when I retired 2 years ago. I started Parkrun in Nov 2021 and am now PBing at 21:33. At my age sub-20 is an ask but until watching your vid my target was 21:00. It is now 20:00! I loved your confident, fluent style of communication. I have been getting up at 06:30 to have a ‘proper’ breakfast first but will try just water next week. My main personal challenge is the one you touched on last - the psychological side. I know I can go faster because I am simply not exhausted at the end. I just can’t make it happen out on the course though. My present strategy is to set off fast - partly for the obvious reasons you talk about - but also because I find I can do that. Mile 1 was 6:36 yesterday. I seem to slow down after that though. I will also start using my Apple Watch. At the moment I just go as fast as I can and every week my official time is a surprise. Thanks again & best wishes to you, Jen & Nixon. Jonathan

[@georidio]

100% with you on Parkrun Mark....on a similar journey to you (although I'm coming out of the the middle relapse phase) and I think Parkrun is one of the greatest things to happen to society in my lifetime... inclusive, encouraging and motivating all in one free package you can't really go wrong. love all the tips and insights into getting quicker.

[@MarkLewisfitness]

Agree. Should get Gov. funding!!!!

[@theaveragecyclist5259]

@@MarkLewisfitness have never thought of that, but you are spot on with the government funding with the good it does

[@matthewhall575]

Thanks for making this. My goals this year are a sub 20 5k and a sprint tri. Even though I've heard this advice before, seeing someone closer to my size and with similar goals really drove the points home.

[@MarkLewisfitness]

Glad it helps-and useful to know you do not have to be the size of an 11-year-old 😂

[@stevekirkbride1723]

Absolutely Stirling advice

[@JV-ld2ws]

Great video, thank you

[@marlenechapman6660]

That is my parkrun and it's my 100th next week and will try some of the tips you said and if there is no ice on paths hope to do little better, thanks

[@johnruby7973]

As a 21 stone 57 year old man who used to run marathons a very long time ago I am back into running and have a dream of one more sub 4 hour marathon. I found your lamp post story very relatable as I started of running and walking short distances and still have people walking faster than I run. Though this morning I run 5k without stopping for the first time in a while. Love the content as it is very relatable and occasionally very funny. Great job.

[@toby9999]

Wishing you succes. I'm in the same boat... I'm cautiously getting back into running after a decades long break. I have run half marathons (around 90mins). Now 64, not sure whether I'll ever reach that level again. My first major goal is 5k.

[@mjowsey]

1. Warm up. Mobility, ankles, shoulders, lunges, squats. Short run. 4-6 min 2. Run longer in training. Improves your mentality, 5k starts to look like a fast n short run 3. Display average pace on your watch. NOT current pace. 4. Use pacemakers. Could be anything/anyone that you can try to pass or keep up with or keep ahead of. 5. Lose weight. 6. Food and water. Probably no breakfast. Hydrate with plain water in the morning. No need to carry water for 5k. 7. Have a reasonable expectation of your finishing time and seed yourself in the starting pack. *You are amazing for running 5k at any pace.*

[@robincowlan724]

I find them very inspirational. I myself am 6ft7 and currently 155kg (down from 190kg). Please keep up the great content.

[@jenneurohr]

I know this is an older video, but thank you so much for the tip to set my watch to show average pace vs current pace. I am getting back into running after years off and I just improved my Parkrun time from 37 to 35 minutes.

[@MarkLewisfitness]

Good going. Keep chipping away at that time 👍🏼

[@MrJay191286]

I've just started getting into running and trying the Couch to 5k programme, I was looking for tips for beginners and this vid was amazingly helpful, mainly because it made me aware of parkrun, something I didn't know existed but will give me a goal to shoot for that can be measured and tracked. thanks for the content 😁👍

[@audibleadventures9004]

I've just done 5 k, at week 5 it got a bit crazy, so I just kept adding one minute to much runs and less on my walks, not I did 3 k hen 2 min walk and 2 k. Next 5 k without stopping. Keep at it

[@ominousjorts]

Maybe you should give parkrun a go before finishing the couch to 5k program! Even if you walk half of it, it's incredibly motivating to know that you can cover that distance and gives you excellent time metrics to try and improve!

[@chloerixson7867]

I did exactly this last year! I completed the couch to 5km program then took myself to parkrun for the first time. Since my 1st parkrun I've taken nearly 8 minutes off my time and can now run 10km comfortably and less comfortably a half marathon. Cannot recommend parkrun enough! Good luck on your running journey!!

[@staceyjess8712]

The park run is one of the best things I ever started doing. I still need to walk a bit but I can get around the park twice (about 2k) before I need to walk now and couldn't have done that a year ago.

[@LesterH25]

This is genius stuff. 56 and back to running after a 3 year injury. I’ve been through your processes but had lost belief in them. This has reminded me the new journey I’m on is worth it. Thank you.

[@trevormitchell8770]

Not a runner, I'm a cyclist but I really enjoy your videos so I decided to watch, great video. Mentality is really important, critically important. If you think you can or you think you can't you're right

[@SimonBostockPublic]

As a 'light' sub 18min 5k runner (I won't be challenging @Mark Lewis to an arm wrestle) these are all really great tips and it's really good hearing them distilled in this way. The only thing I would add to go to the next level is pacing; if you go out too fast you will fade but if you set out ever so slightly conservatively (after the initial dash) then in the second half there should be room in the tank to pick up the pace and chase down runners in front. This strategy took me from 17:41 to 17:21 in only 4 weeks.

[@pepe_the_boyo3053]

It depends on the person, for me I always run my best races out in 5:10 for the first mile, im a 16:30 runner so getting out fast works for me

[@TomRothwell]

Great stuff, been running the past 2 years to lose weight and was trying to find regular locations to run with other's because i thrive on that competition to push myself to the next level. Park Run is a great concept. Subscribed also love the humour

[@garethdoherty7843]

Love your videos, helping me get back into running 👍

[@callumhall7164]

I recently had major surgery because I had a tumour in my back, I was previosuly very fit but this dealt a big blow to me. I gained a lot of weight and reached 93kg which I was very unhappy with. I started parkrun March, my first time it took me 41 minutes, currently I am down to 30 minutes. I'm looking to push this further and going to use some of these tips! Thank you for the advice Mark

[@anthonyoliver2639]

Another great post Mark. I love Parkrun; my PB was at one of my first runs, just over 18 mins. I just ran at the front, hanging in for grim death. The lad I was following ran like a podgy footballer; he's a mate now, slimmer and knocking out sub 17s on a fast day. All your tips are spot on. I've done fast warm ups with sprint intervals on treadmill before runs, it works. Some days it's there and other days it isn't; if you want a PB you need to go off hard. It's painful but warming into it and hoping for a negative split doesn't cut it. Suffering from to the off and digging deep is only way, for me personally. Have you ever tried/talked about 'pre-workout' powders? I tried them recently, felt well hyper & had itchy ears..ran pretty quick though

[@MarkLewisfitness]

yep - neg splits on a 5k is leaving effort to waste at the start. Never done pre-workout (but my kid does so I may steal his and try it!)

[@johnwitter672]

Brilliant, witty and helpful .

[@lessmith7906]

Really enjoyed your commentary,down to earth and factual. Brilliant.

[@marks-0-0]

Hi Mark, first video of yours I've seen and its really funny. As a cyclist and swimmer whos getting back into running this is very informative thanks. Subbed 👍

[@gks010]

Hi Mark, fully enjoy your videos, I have just started doing the Parkrun in Christchurch (New Zealand) aim to get in under 25mins. Keep up the good work.

[@anthonybeckett9754]

We are planning to get down south a few times, have started branching out in the north island when possible

[@JohnRelihan]

You are awesome. thank you for the realistic facts and honestly

[@JohnRelihan]

Just a follow up! Today was parkrun and watch watching your videos last night! I done a warm up for 6 minutes, set the pace as to the best could, but also when slowing down I follow one guy! (Not in a creepy way) but yes followed him all the way to the car lol to say thank you! So I got my new PB sub 30 (27 minutes) Thank you Mark

[@StupidTuberDude]

I'm a runner in my 60s now. Started running (again) about 6 years ago. Did a 5k at around 23 minutes. Now I can do one in just under 21 minutes. Ran the Boston Marathon 2 years ago and just love to go out and have fun. This video has awesome advice for beginning and more experienced runners. Believe in yourself and your training and have fun!

[@dominicbrooks8142]

Another great one Mark. Started back at Parkrun two weeks ago after a couple of years break. 20 mins is the target this year so ideal timing. (Week 1 23:03 W2 22:02 so moving in the right direction!)

[@anthonybeckett9754]

That couple of years break has been a bit of a bugger.

[@RobDray]

Never seen or heard of you before until today - but thank you for the single most relatable & enjoyable running related video I've watched on KZbin. I can count on one hand the amount of running related videos I have watched from start to finish in my 5yr running journey. Chasing my 2018 PB of sub 22 for 2022 .. and am sitting at 27.45 .. so thank you for the info and I look forward to thanking you and patting myself on the back at some point before Christmas '22 !!

[@MarkLewisfitness]

Glad you enjoyed it! 27 - 22 is a great target to chase! Good luck.

[@mace10]

Starting out in my run in journey to try shift some weight and get fitter! This is massively helpful! Thank you!

[@SeanThearle]

Coming from being 53 and spending the last 5/6 months losing just over 4 stone and absolutely convinced I’d never run I’m now 7 weeks into my couch to 5k program/app and have actually (by mistake, I carried on and ran the end cool down walk) already hit the 5k goal with a time of 28:37. Some great points here that I’ll absorb and hopefully over time I could get quicker. Only pity is, I work every Saturday morning am so disappointed I can’t do the Park Runs. I will, however, look at entering one this year should I be at home during any booked time off. Thanks for sharing this Mark. Subbed 👍

[@imarxb]

Good advice. At 54, I started doing 5k's at the beginning of October '21. At the weight of 108 kg (238lbs) at just over 6 feet tall. Big, strong and healthy, but not a runner. Beginning time running and walking was around 40 min. Now in the 15th week, my fastest time is 32.09 minutes. And my weight is now 103 kg (227 lbs). My first goal is to go sub 30 minutes before doing my first Park Run. Then run a sub 25 before my birthday in July. By then my goal weight of 100kg (220lbs) would be achieved, and also running 10km. Things I've found useful are not rushing recoveries. Using a foam roller and stretching. And if I don't feel physically right, to skip that days run. Also to be consistent with the runs.

[@bighands69]

When you were starting out I would not have recommended running at all and would have suggest diet and light exercise to lose weight and to build up the body. But you have already started now so great job.

[@bri1085]

Are you close to that sub 25 5k?

[@imarxb]

@@bighands69thanks. I was on the muscular side but doing no cardio at all apart from walking. Started off too fast which resulted in aches and pains (shin splints). But eventually settled into doing more slower runs. My weight is now 216lbs /98kg and fastest 5km is 29min 09sec. Will hopefully get a sub 28min by Xmas. Sub 25 is wishful thinking! 🤣

[@imarxb]

@@bri1085 nah. Bit of wishful thinking. Fastest so far is 29min 09sec. So sub 28 by Xmas? Started running more 7-10km distances which have really helped.

[@imarxb]

@Tommy Badman did a 5km in 29'09" two days after my 55th Birthday. Had to do it at 6am because of the heatwave.

[@hymatwat9412]

Lot's of sensible advice. I started age 64 and have done 30..I've gone from 34 to 26 mins. My warm-up is the 10 min run to Parkrun

[@quantum_sleep]

Thanks so much for these tips, especially the one on warming up prior to the run. Always felt like it was a waste of energy. Today i warmed up for 4min at 70% target effort and wow, i was finally able to maintain a 10km/h pace for 15min, and achieved the mentioned "cruise control" sensation while still feeling like I could still keeping going at the pace afterwards to complete a 5km.

[@Given2Fly7173]

Thank you so much for this video!! I’m currently at 250lb after pushing almost 300lbs for years. Starting eating right and working out consistently 2yrs ago. I’ve also been rucking with a 20lb weight for over a year, and just started slowly running about two weeks ago. I’m slowly averaging 42-45 minutes on self-timed 5Ks! I refuse to give up and will soon be doing public 5Ks for extending my life!

[@TheRumDrinker]

Good vid dude! I did find myself laughing out load at some parts 🤣 I am trying to get faster at my 5k myself I'm sure these tips will help. I started running last September and at the time I was doing around 38 min... I'm currently around 27 min now and also lost a stone in weight. Anyway keep the vids coming, really enjoying the content 👌

[@MarkLewisfitness]

Awesome progress-just keep going. To knock off 10 minutes in under a year is huge.

[@ady110fv]

I was the same funny that warm up

[@faaizabashir3935]

Wow amazing progress

[@JustinPDean]

Amazing results in a year - keeping going mate!

[@stevecollins5700]

I ran a 5K in 22 minutes and change 19 years ago and haven't been nearly that fast in years. My goal is to set a new PR this summer, and you've given me some confidence that I can do it!

[@MarkLewisfitness]

get older AND faster!

[@paultranter3285]

I've never seen any of your videos before but I've just stumbled across this... Quality advice and funny too!! I got back into running during the pandemic and I was running a 25minute 5k, I'm now down to a sub 19 and hope to get down to sub 18. Every single point you made in this video are things I've slowly discovered over the last couple of years myself. The only other possible thing I might add is get comfortable running up inclines, small and short at first and then increase. When you get used to running uphill running along flat ground feels like a breeze.