How to tackle the return of the 5km parkrun

After 18 months on hold the popular, Saturday morning, 5km parkrun makes its return to Ireland this month. Are you excited? I certainly am. I'm picturing the prerun chats, volunteers cheering on the sidelines and the well-deserved postrun coffee. I'm less enthusiastic about trying to run at the pace my previous results would suggest I can manage. Without the buzz of the races or parkrun recently, I'm slower than before. My main goal will be to manage my ego in the initial weeks and months.

Worried about returning?

I’m not the only one who is feeling a little cautious. Everyone has their own worries. Chatting with my running community, most runners are very keen to get back to parkrun or road races but are apprehensive after such a long break. Some are concerned about their fitness levels, while others are nervous about safety and crowds. For many it will be the first time to run or walk in a group for a long time, for others it will be a new experience. Even thinking about it can set off those prerun jitters. But rather than waste our energy on worrying, it is better to come up with a plan to make your parkrun experience as good as it can be for you and those around you.

Why do you parkrun?

There are a lot of Marys on the road to Kerry

---

Are you beginning or returning to college? Here’s how to look after your mental health

---

How entrepreneurs in rural Ireland from little acorns grow

---

‘When you’re told you have cancer, it is like being hit over the head with a mallet’

---

A lot of runners have parkrun to thank for getting them started in running, keeping them accountable each weekend and for making running more accessible, social and fun. Think about how much parkrun meant to you before the pandemic. Did having that date in the diary each weekend get you out of bed? Maybe having runners around you pushed you along that last kilometre, where you may have given up if running alone. You might have got as much from the camaraderie and support from other runners than the running itself or thrived on giving back by volunteering. If you remember why you enjoyed parkrun, you might be more keen to become ready for it again.

Reap the rewards

While parkrun is not a race, most of us have that internal drive to compete and do the best we can, even if the race is only with ourselves. To those who have been diligently ticking off speed sessions throughout the pandemic I salute you. You deserve to go out and reap the rewards of your hard work. All those tough training sessions will pay off as you chase those parkrun personal bests and finish in style. And to those who have discovered running during the pandemic, you are in for a treat when the time is right to take on a parkrun.

Accept where you are

If you haven’t challenged your body much on speed in the last year, don’t beat yourself up about it. Focus on completing the distance again and gradually build to your former comfort zone. Reset the clock on personal bests and, as one of my running buddies suggests, focus on your PPPB (post-pandemic personal best). No matter how long it takes to complete the distance on your first attempt, it will be a record-breaker. Even if you can’t remember the last time you laced up your shoes, all is not lost. Now is a great time to get going again. Start small and commit to getting back out the door three times per week as you build your routine. Allow for plenty of walking breaks and keep your pace slow and steady. There is no rush to get to parkrun on the first few weeks, return when the time is right for you.

Keeping your distance

If you are less concerned about your running performance and more anxious about being surrounded by other runners, this is understandable. We can control our actions but there is no certainty about how many people might turn up for a run, or who might run a little too close for comfort. I take confidence in the fact that parkrun has returned successfully to many other counties post pandemic, and the organisers and volunteers are working hard behind the scenes to make the transition as successful as possible. There will be guidelines which we will adapt to over time, but it will be everyone’s responsibility to respect the rules and remember the time, effort and dedication that goes into these free events by all the volunteers.

Our future parkruns

Speaking of volunteering, parkrun events are always keen to get new volunteers to help support and encourage the participants. If we all do our share, parkrun will continue to thrive. If you are cautious about running, for whatever reason, volunteering might be a nice reintroduction to Saturday mornings with runners. You can build up your motivation as you watch the runners and walkers as they find their feet again. Whatever way you choose to return to parkrun, please do so safely with a smile and with an eye on the comfort of everyone else on those Saturday morning paths. We owe parkrun a lot. Let’s make its return a success for everyone.

Sign up for one of The Irish Times' Get Running programmes (it is free!). 
First, pick the eight-week programme that suits you.
- Beginner Course: A course to take you from inactivity to running for 30 minutes.
- Stay On Track: For those who can squeeze in a run a few times a week.
- 10km Course: Designed for those who want to move up to the 10km mark.
Best of luck!

Mary Jennings is founder and running coach with ForgetTheGym.ie. Her autumn term of running programmes and classes start this week