September is the perfect time to lace up your trainers, embrace the cooler weather, and take on a new challenge. If you’re looking to get more active, improve your fitness, or simply join a supportive community, parkrun is an excellent place to start. With events held every Saturday in parks across Ireland, parkrun is a free, timed 5K that welcomes participants of all levels—from seasoned runners to complete beginners. Whether you’re walking, jogging, or running, the parkrun community is all about inclusion, fun, and encouragement.
For those new to parkrun, September is an ideal month to take those first strides, and to help you get started, we’ve compiled some top tips to ensure your experience is a positive one.
Preparation is Key: Plan Your First parkrun
Preparation is the first step to a successful parkrun. Familiarise yourself with the location of your nearest parkrun event, the course layout, and what to expect on the day. Some parkrun courses are flat and smooth, while others might include hills or trail paths. Knowing what to expect will help you feel more confident on the day.
The parkrun website offers detailed information about each course, including start times, facilities available, and a summary of the terrain. Once you’ve chosen your event, remember to sign up online, print out your barcode, and bring it along with you—this is essential for getting your time recorded.
Dress for Success: Wear the Right Kit
First things first, you can wear whatever you feel comfortable in, clothing shouldn’t be a barrier to participation. However, it’s worth remembering your clothing and footwear can make a big difference to performance on the day. Since September weather can be unpredictable, layering is key. Start with a moisture-wicking base layer to keep sweat off your skin and add a light jacket or long-sleeved top if it’s chilly.
When it comes to footwear, choose running shoes that are supportive and well-fitted. New trainers should be broken in before the event to avoid discomfort or blisters. This is where Compeed Blister Plasters come in handy—they provide instant relief and protection, keeping you comfortable throughout your run.
Start Slow: Pace Yourself
One of the most common mistakes for parkrun beginners is starting off too quickly. It’s easy to get caught up in the excitement and energy at the start line, but pacing yourself is crucial. Aim for a steady pace that feels comfortable for you. Remember, parkrun is not a race – it’s all about enjoying the experience and making progress at your own pace.
If you’re unsure about pacing, consider a run-walk strategy. This approach involves alternating between running and walking, which is particularly helpful for beginners building up their stamina. As you gain more experience, you can gradually increase the running intervals and reduce the walking breaks.
Stay Motivated with the parkrun Community
One of the most unique aspects of parkrun is its sense of community. You’re not just running alone – each event is packed with like-minded people who are there to encourage and support each other. From enthusiastic volunteers to fellow runners cheering you on, the atmosphere at parkrun is infectious.
To boost your motivation, consider running with a friend or joining a local running group. Many parkrunners find that the camaraderie helps them push through tough moments and adds a social element to their weekly routine.
Fuel Your Body: Hydration and Nutrition Tips
What you eat and drink before your parkrun can have a big impact on how you feel during the run. On the morning of your event, opt for a light, balanced breakfast, such as porridge with fruit or a banana with peanut butter. These options provide a good mix of carbohydrates and protein to fuel your body without feeling too heavy.
Hydration is equally important. Drink water when you wake up before you start, but avoid guzzling large amounts right before the event. A small sip at 8.30am should be enough to keep you comfortable. If you’re new to running, steer clear of heavy or unfamiliar foods the night before to avoid any digestive discomfort.
Warm Up and Cool Down: Look After Your Muscles
A proper warm-up is essential, especially if you’re new to running. Warming up helps to get your muscles ready and reduces the risk of injury. Try a gentle jog, dynamic stretches, or a brisk walk to get your heart rate up before the start.
After your run, take time to cool down and stretch out your muscles. This helps with recovery and can prevent stiffness the next day. Simple stretches for your calves, hamstrings, and quads will go a long way in keeping you feeling fresh and ready for your next parkrun.
Celebrate Your Progress
One of the best things about parkrun is tracking your progress over time. Each week, your time is recorded and emailed to you, so you can see how you improve as the weeks go by. But remember, progress isn’t just about times or speeds. Celebrate the small wins—whether it’s completing the full 5K without stopping, finding your rhythm, or simply enjoying the experience more each week.
As you continue to attend parkrun, you’ll likely notice improvements in your fitness, confidence, and mental wellbeing. These are all worth celebrating, no matter how small the steps may seem.
Don’t Forget to Have Fun!
Finally, the most important tip of all: have fun! parkrun is all about getting outdoors, staying active, and being part of a positive community. Whether you’re walking, jogging, or running, the most important thing is that you enjoy the experience.
Each parkrun is powered by volunteers who are there to support and encourage you, making the event feel welcoming and inclusive. With the energy of September in the air, there’s no better time to take that first step. So, get out there, enjoy the run, and remember—you’ve got this!
By following these tips, you’ll be well on your way to making the most of your parkrun experience. With a bit of preparation, the right mindset, and a supportive community around you, those Saturday morning strides could become the highlight of your week.
