Running
How parkrun can make you fitter, faster and happier
Far from being just a Saturday morning jog, parkrun can have far reaching benefits for your fitness and mental wellbeing.
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From speedy racing snakes to beginners just starting out, you’ll find all types of runners lining up to run 5k at their local parkrun on a Saturday morning. While some are there to see if they can beat their personal best, many will be using it as motivation to get out for a run or enjoy the social side of parkrun.
parkrun started in 2004 when a small group of runners met in Bushy Park to time themselves in a 5k time trial. Over time, others joined them and now runners all over the world line up on a Saturday morning for a free 5k against the clock. parkrun is keen to stress that it isn’t a ‘race’ – instead, it’s a timed event where runners aren’t in competition with each other and can use it whatever their running aims are.
1. It can help with your gym recovery
Break out of the gym and use parkrun for cardio sessions
© Bruce Li/parkrun
If you’re the sort of person who likes to keep their exercise within the four walls of a gym, adding a parkrun to your routine can have many benefits.
“Taking part in a parkrun is a great way to get moving” says personal trainer Mark Beresford of Body Happy. “It can be used as a recovery and regeneration session for people who are regularly hitting the gym – lifting weights, going to circuits and other classes. Running helps keep mobility in your joints and can improve endurance, benefitting performance in the gym.”
There’s no need to set any course records either; running at a pace that allows you to have a conversation with a friend is all you need to aim for to reap the rewards of dragging yourself out of bed, says Mark. “Running at a pace that is comfortable and does not put too much stress on the body is an active recovery session – pushing blood to the muscles, bringing nutrients to muscles, promoting recovery and removing toxins from training.”
2. It's the perfect training tool for runners, regardless of ability
Attend regularly and you'll soon be taking time off your PB
© Bruce Li/parkrun
If you’re just starting out as a runner, parkrun is the perfect place to find support and encouragement to make running a regular habit, and to begin to push yourself a little more each week.
Josie Hart is part of the core volunteer team at Burgess parkrun: “It's been brilliant to see people who started off with a run/walk 5k gain more confidence in their running, and inspire people around them who may previously have thought that this wasn't something they would be able to participate in.
“Chasing a PB is a great motivator. Running the same route each week, progress is tangible. It's not surprising that with consistency and effort, everyone gets faster.”
For the regular runners, including a parkrun into their weekly routine can provide many different uses. “parkrun is great for runners training for longer distances as they can be used for shorter speed sessions," explains Mark. "Furthermore, a parkrun can be used as a beginning, middle or end to a weekend run, as you can run to and from your local parkrun to add miles. They’re a great way to get used to running with others in a group in preparation for a big race, like a half or full marathon.”
3. It's great for mental health
parkrun can be a great way to clear your mind
© Bruce Li/parkrun
It’s not all about the running though. For many people, parkrun is a social occasion. As part of the volunteer team, Josie knows what a weekly 5k means to her runners. “The bits of parkrun that surprise me the most are the non-running bits," she says. "We have a strong sense of community at Burgess, and runners and volunteers have met, forged friendships and gone on to run other races, longer distances and visited other parkruns together.”
Kali Isborne is one such runner. She started running in 2009 and completed the London Marathon in 2012. “My running was very hit and miss as my depression and anxiety held me back," she says. "That little voice that said ‘you can't run x number of miles’, or ‘you look silly running as you are too fat’, or the best one, ‘it's cold outside just stay in bed’.”
In 2013, a parkrun started close to where she lives in Chelmsford's Central Park. “I pootled round it in 43 minutes," says Kali. "I slowly took 10 minutes off my time, but for me attending parkrun wasn't and still isn't just about the running. I prefer the social side and volunteering has assisted with this.”
Even if you don't run, volunteering can be great for your mental health
© Bruce Li/parkrun
When a new parkrun started in Basildon, Kali became part of its core volunteer team. She credits being part of parkrun as having a huge impact on her mental health. “Although the depression and anxiety were still there, the routine of a parkrun every Saturday morning meant I wasn't isolated, and even if I didn't win the run battle with that voice, I always won the volunteer battle.”
Kevin Betts is a personal trainer and mental health campaigner. He’s the PT for the mental health charity Mind and set up a virtual running company Run Things that has, in two years, raised almost £20k for the charity. He says that running can have a big impact on how we feel about ourselves.
“The sense of achievement, the goals targeted, the progress made – they all make us feel good. And our mental health needs us to feel good. You learn more about fortitude, about grit and determination through running. I’ve personally also learned a lot about humility – embracing failure and not always achieving what I wanted. We know there is a hormonal response to physical activity, and that we benefit from increasing our heart rate and challenging our muscles to be active.”
The ritual of meeting up with others at a parkrun can offer so much more than improvements in fitness. “For mental well-being, parkrun offers so many benefits," explains Kevin. "For some, the same time, same day and same faces will offer so much reassurance. For others, it's the fact that it offers a sense of purpose – a reason to get up. It allows us not just to look after our own mental well-being, but to look out for others.”
"It helped me get out and do something I loved as part of recovery"
© Bruce Li/parkrun
Catherine Laing started attending parkrun after experiencing panic attacks. “I started having panic attacks when going out in the mornings, which really got in the way of my running. Attending parkrun as part of Cognitive Behavioral Therapy meant that I had to leave the house in time. It was a huge challenge because obviously I didn't want to have a panic attack around all those people.
“It helped because when I got there I was distracted from panic by having plenty of people to chat to, the warm atmosphere, the announcements beforehand, etc. I remember starting off my first run feeling super on edge but then, because I put my hand up to say I was a first-timer, someone started chatting to me right away.
“It helped me get out and do something I loved as part of recovery, which made the huge challenge of getting through the disorder so much better.”
And as a final testament to just how strong some of the bonds formed between runners at parkrun is, Kali met her fiancé at one: "I did have to cancel the first one he attended due to ice, but he has since forgiven me for that!”
There are 580 parkruns in the UK with more popping up every week. To find one local to you, visit parkrun.org.uk. All you need to do to participate is register, print off a barcode and turn up.
