I hold a gym membership and enjoy walking regularly, yet I do not fit the mold of a typical fitness writer. In contrast to the Guardian’s seasoned running professionals, I am merely an enthusiastic novice.
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Despite my lack of speed, endurance, and athletic elegance, I compensate with unwavering determination. Since 2014, I have participated in 355 parkruns across 63 different locations, which amounts to countless hours spent running, particularly considering my performance times.
Parkrun has emerged as a global cultural phenomenon, recently celebrating its millionth event. Every Saturday, in 23 countries, thousands of participants gather at local parks early in the morning to complete a 5-kilometer run along a designated course. Upon completion, runners receive a barcode token that volunteers scan to log their official finishing times.
However, the essence of parkrun is not solely about achieving the fastest time. Participants are welcome to run, jog, or walk, and the role of ensuring that no one finishes last belongs to the “tail walker,” a volunteer positioned at the back. A run director once wisely remarked, “No matter how slowly you go, you’re still ahead of everyone who is still in bed.”
For the purpose of this article, I will assume you envision yourself running at least part of the course. While 5k runs can serve as an introduction to longer races like marathons or ultramarathons, it is equally possible that you may not pursue that path. Therefore, investing in marathon gear right now might be unnecessary for you, as I personally find that 10k is my limit of enjoyment.
If you’re considering participating in a parkrun, I’d like to share some tips, advice, and recommended gear, along with further insights into this weekly event for those who may still feel apprehensive about attending.
If it’s been a while since your last run, the initial step is to acquire suitable footwear.
You don’t need to splurge on the most advanced running shoes for a weekly 5k, but it’s wise not to opt for the cheapest options either. Focus on comfort, which can vary greatly among individuals. The Asics Novablast, Hoka Clifton, and Brooks Ghost lines are all well-regarded as dependable choices for beginners, especially if visiting a store for fitting is not an option.
Regarding comfort, consider having a gait analysis performed to understand how your feet move while walking and running, as this can influence your shoe selection. Retailers like Runners Need, Sports Direct, and Decathlon offer this service. Personally, I choose Brooks Adrenaline GTS shoes for this reason.
Additionally, seeking out older models rather than the latest releases can help you save some money.
For more information, consult our guide to the best running shoes for various types of runners.
While a running watch is not essential—since all parkrun courses are precisely measured to five kilometers—I find it beneficial to monitor my distance, average pace, current pace, and elapsed time. Some watches even track heart rate; I use mine to gauge how fatigued I feel.
If you’re in the market for a running watch, look for two key features: a built-in GPS sensor and a heart-rate monitor. The Garmin Forerunner 55 and Amazfit Bip 6 are both affordable options, with the Bip 6 also functioning as a smart device.
For more insights, check out Samuel Gibbs’s selection of the best running watches.
Choosing the right clothing for comfort is crucial. Opt for breathable materials that wick moisture and reduce chafing.
The only specific item I would recommend is a quality pair of running shorts that feature secure pockets for your keys and phone. If you have a favorite brand, consider browsing Vinted for discounted options; New Balance, Nike, Asics, Lululemon, and Under Armour are all popular. I found a pair from Time to Run that is not only affordably priced but also comfortable and available in a variety of styles. Decathlon is also a reliable choice.
Five kilometers is a considerable distance, and you likely won’t be able to run it without some preparation—at least, I couldn’t.
Fortunately, you don’t have to tackle this alone! If you aim to complete the course without stopping, the Couch to 5k program is a well-established method that gradually prepares you to run the full distance with a structured plan over several weeks.
Numerous free apps are available for this purpose, including the official NHS app or Just Run: Zero to 5K. For a more engaging experience, consider Zombies, Run!, which adds an element of fun by introducing a zombie chase to motivate you.
You can run without registering, but if you want an official time recorded, be sure to register beforehand and bring your barcode—either printed or on your smartphone. I use a stylish official parkrun wristband that features my number and an emergency contact, making it easy to scan at the finish line.
Parkruns can occasionally be canceled, often due to inclement weather, insufficient volunteers, or other events in the park.
These cancellations are typically communicated in advance. Be sure to check the official cancellations page for the most current updates, especially during rainy or icy conditions. Recent heatwaves have reportedly led to some cancellations at parkrun locations across Europe.
As the name implies, parkruns are generally conducted in parks or open spaces, which means there are no lockers or secure storage options available for your belongings.
