Parkrun - Back to basics tips for ANYBODY | Run, Jog or Walk 

Anyone else doing regular Saturday morning runs? I forgot how much I enjoy them 😁

I did my first Parkrun aged 52 in 2017. I was doing it to save my sanity - not to achieve a PB. Years later - same old. It’s about getting it done. Pace is absolutely irrelevant. Parkrun saved my life. It’s still saving my life (150 as of Saturday). I’m nearly 60. 6 minute kilometres are fabulous.

10: Volunteer! OK, it might not actually make your Parkrun faster, but it's the right thing to do :-) You don't pay for Parkrun, it's fully supported by volunteers and they need a break sometimes too.

I ran a PB in my local Parkrun this morning- 26.36. A lot of people will run faster than that and think that’s a rubbish time, but I’m really proud of it. I started doing Parkruns about a year ago and got 31.30 in my first one (and it felt awful, but at the time I was just happy I could run 5K without stopping). That 26.36 represents a year’s worth of effort to improve my health- your videos were the reason I started Parkrun in the first place Mark (I mean this literally- I only did my first one because I watched one of your videos and thought it looked like a good idea). So thank you so much for your content, it’s genuinely made such a difference to me and my health. (Also, last week I ran a 30 min Parkrun after a week of night shifts and it felt like hell- today’s legs are not yesterday’s legs- Mark is completely right when he says you just have to turn up and do your best on the day).

The big problem with this channel having just discovered it is that I spend so much time laughing and enjoying than I do getting off my arse and putting it into practice 😂. Seriously though..,thanks for the motivation 👍

If your Parkrun is about 5k or so from your home cycle there, it’s a good warm up and gets the blood flowing nicely. That way you also get to do 15k of exercise whilst most people are still in bed

Spot on. I did my first Park Run at 41 in my pyjamas having never run in public and horrified at the prospect. No one laughed and I didn’t die. I’m now 47 and running sub 20. Park Run is the backbone of all my exercise and good habits, my finish time is more important than a drink on Friday night and I’ve made friends I don’t drink with. Concepts previously an anathema to me.

love Nixon he is the star of the video

Just gone past 100 parkruns and counting! It’s very motivating to do and as you say it’s a way to continue the day in a positive way rather than not.

I can't get enough of these Parkrun videos. I think you should do another one, it's been a while. I recommend something like "Return to Parkrun. Can I still get under 20 minutes" or a Parkrun series where you train toward beating your PB.

Started my weight loss and exercise journey at 20st in September last year, now below 16st and achieved my first sub 25min Park Run today. You were a great motivator and inspiration, thanks for all of the great content Mark 👍💪🏃‍♂️

I wish Parkruns were more popular in the US, there’s only one in all of California 😢 Maybe someday I’ll stop rowing on Saturday mornings and see what it would take to organize one near me… Regardless, the tips in this video are excellent for feeling good about any relatively regular, higher effort than usual activity. Very grounded in reality and matches how I feel about pushing myself.

Well done, Mark. I need to be better about arriving early and warming up. Saturdays are long run days (winter) and trail race days for me. However, your tips still apply and are appreciated. Thanks for another great video.

ParkRuns have changed many people’s lives for the better. Well done to the organisation, sponsors and people like Mark, Jog On Harry, the running Bens and many more for their encouragement - and let’s not forget the awesome volunteers who make it happen!

Lovely video mark! Your videos keep me motivated to complete my regular runs!

I was a run director for 8 years, frigging love parkrun! Thank you for these tips, as someone who lacks confidence and always starts too far back (despite being a runner for over 12 years!), I loved listening to this video and nodding along whenever you spoke about Jen! Thank you!

My missus set herself a goal of a 10k in Feb but its a chore to run on her own. So I got barcodes for my 6 and 8 year olds and we all did parkrun together, the 6 year old has the house PB. Such a wonderful family day ensued and now its the kids asking if we can go do parkrun again. Fully agree thats is a gret way to set yourself up for a good Saturday, feeling good about yourself and others. Love life, do parkrun! Look forward to watch Jenn do her first solo and you do your weighted thing this weekend.

ParkRun is the start of my weekend, I also try and volunteer at least twice a month. I’m in total agreement with so much of what Mark is advocating here, my only slight change is to remember that it’s OK to not progress especially in winter. I love that so many people have improved their health and fitness through ParkRun.

Hi Mark, I’m a recent subscriber and watched most of your videos so far. My fav are those on overcoming binges, accepting it still happens sometimes and not compounding it with negative emotions have been most helpful. There was one video that you talked about taking steps to prevent “might as well” bad eating. I can’t seem to find that video again, it’s probably a long shot but if you are able to point me to which video that is, I would be most grateful! Love the channel and your messages. Keep up the good work!

Mark, thanks for the advice and motivation, your channel’s awesome. My wife and I did our first park yesterday and per your advice, we set planned times and got incrementally faster as opposed to being gassed out in the first 500m! Keep up the great vids! Cheers!

I think your attitude and inclusiveness is great. Next Saturday is definitely on for me..... My sister has done over 400 Park runs. I am an embarrassment but you are the best motivator!

Great video. I rewatch your other video about parkrun every now to give me a boost. Thank you 👍

Great video as always Mark thanks👍🏻👍🏻

Such great tips on this channel, thank you. I am 54 and used to do PR before covid and my best time was 33m. I would be lucky to do it in 43 atm so am currently doing the C25K with a few others and we have just started week 5. It is tough but I'm really looking forward to getting back to PR again. We are lucky to have ours right on the seafront (Clacton on sea) it really is a great location for running so here's hoping I can get a PB at some point this year.

Training for a half marathon later in the year, I'm a cyclist normally so my cardio is half decent, but my running endurance is pretty poor, legs give up on me way before my CV system does, but I am chipping away at it having never really ran anywhere before, really getting the bug! I love your no nonsense approach, new sub!

Good video mark. Regular runs is a huge thing for me. Never done a park run, but the benefits of doing regular running for me are unquestionable.

I just recently found your videos and I’m so glad you have another running tips video! I want to run my first 5k this year

I love the self awareness on the Vibrams, Mark! It's the athletic shoe equivalent of running across a picture of myself wearing carpenter jeans🤣

Hey Mark, I'm a new subscriber but love your content. I'm 15 and I've been running for about a month and did my first 10k to try help my shorter distances and since then I've hit several personal bests since then in my 3km times which I'm doing for my PE GCSE's. Love your content! Great tips

Love this 😄 Dry, funny and oh so true! Great advice Mark 👌🏽👍🏽

I'm going to take my first parkrun in Reading tomorrow as an absolute newbie office worker. Thank you for your video

Cool to see you running at what is both my local park run (though it’s been a while!) and work place (Dinton park ranger here!) Watched a few of your videos over the past year and had no idea you were local to me. Anyway, this video makes me want to get my butt out of bed on Saturday and get back to it. Thanks for the inspo 👏🏼

More sage advice, Mr Lewis. I'm in a similar position to you; 18 months ago I was 145kgs and 6'4", with NO previous experience of running. Fast forward and I'm 101kgs and (still) 6'4", but now trying for the Manchester Marathon. I use parkrun in lieu of Threshold Intervals, as per my training plan, which seems like a sensible swap. Oh, and yesterday, I "only" shaved 26s off my PB.... Gutted 😉😉🤔 Keep up the good work, squire 👍

I’ve only done 3 parkruns so far thanks to your motivation. So wanted to say thank you! 4th one tomorrow!💪🏼

Thanks Mark!

I just did my very first parkrun in Montreal... it was amazing! It was my first attempt at a 5k "race", pushing passed my routine pace. TIP: Meet people before the race! I immediately connected with 3 guys who do it every week, and one of them asked me what time I thought I could do, then gathered some people and he paced us! I was pretty sure I could do 27:30 (5:30/km), and my official result was 27:29 lol. The run ended up being a bit more than 5k as it was a different path to accommodate other events, so my actual PB 5k on my Garmin was 27:00 flat. Amazing community!

Thanks Mark. An interesting take on what is solidly establishing itself as a national institution. I agree that parkrun isn't a race (sort of) but I enter it as one on Strava to differentiate from my day-to-training. Keep up the good work.

Enjoyed the video parkrun got me running in 2016 and always try my best and prepare for it very happy to have beaten my average time every race since it returned after Covid and trying to get as many sub 20s at as many different locations as I can best invention ever for people's physical and mental health and it's free☺️

Doing my third parkrun tomorrow after a 3 year break (no idea why now). Now at 25 total and I'll be proudly wearing my 25 shirt! Time has slipped from a PB of 27:17 to 31:15 but hopefully better tomorrow. I found your channel looking for parkrun advice, so thank you very much. Subscribed 👍

First parkrun in a cpl of years next weekend, looking forward to it!

Currently working up to braving my first 5K. These are great ideas/suggestions. Thank you, Mark!

Nixon!!!!!!! - He's back!......Finally! and looking at those 5fingers reminds me about the Zola Bud barefoot run you never did :-)

Fresh head shave too! Love it.

Never seen a dog so happy, when you both go for a run!

Really like that one Mark - full of common sense advice that lots of people don't do. I'm also not allowed to call it a race (although I'm racing me)

Some great points there. Going to try for a touch quicker at Dinton PR this Saturday....negative splits would be magic.

Always good to get back to basics 🏆

I'm training for a 10k (100 pounds overweight with plantar fasciitis), and I love watching your videos. Thanks for being here.

parkrun is a great start to a weekend

Great video. I use Park Runs (on my own without my dog) to get me ready for Canicross runs (just 5K) with my Whippet!

Did my first park run in around a year on Saturday 💪🏻

The beast is back

Great content, although I run regularly I have never done one of these so will give it a go.. I’m at Hyrox thanks to you this Saturday, if I see you I will cheers you and Jen on. Good luck

I think the not starting at the back is great advice, even for slower people like me (my goal is start getting more consistently between 38-45 minutes). It makes the start take so much longer and loses some of that group energy mentioned that helps at the start. I also would never be able to hear anything so unless I'm tail walking, I'm up in the middle near where my local one's run director stands for announcements. I alternate between running and volunteering on Saturday mornings, which I've found works well for me.

Couldn't agree more!

I’ve just signed up for parkrun. I reckon what you say will prove to be great advice.

I can’t argue with any of that advice

The thing I love the most about you mark is you say when your having a bad day or you eat unhealthy

Last tip is your best tip!! Park run doesn't exist here in Denmark but plenty of good advise anyway :) I usually have my 2yo son on saturdays and that complicates the running. I am slowly getting back into it after having hit a fitness level that pretty much rivaled yours in your younger days.

So true! I do the same, park run and then an active day. Sunday 10k another active day. I alway make sure I volunteer regularly at my local park run! They can always use a volunteer.

Thanks for the tips for my next parkrace

Brilliant.

Excellent - all these things you discuss already have been working for me, but it's great to see someone else with the same approach & philosophy! Have become a recent fan. Keep up the great videos.

fantastic video

another good one. after quite a while of subjecting my wife to your videos, she has started running. not sure if she finds them enjoyable or if she's trying to get away from them. either way, keep them coming!

good points

just got my first sub-30 minute 5k thanks in part to you Mark. Appreciate your content. Thank you

Nutrition, hydration and exercise - cardio and weights, you do more for general population's health than most medical professionals these days. I swear that even if you ask them "would sport and better eating habits would help?" I had one answer to me "(half mouthed)yea.... but i'mma give you this prescription anyway" (it was about cholesterol) it's sad that those noble profession, those people that you should be able to trust with your life are now just caring about the money grabs. (idk about the past but this is now) and also most of them are so unhealthy drinking smoking and obscenely overweight... You're awesome Mark.

Brilliant video mate love negative splits run all my races that way

8:20 I highly recommend, if you ever travel to Finland, to try ice swimming and then going to sauna. It's a very popular past time here and is more fun than purely a cold tub. Cheers Mark!

Great video 👍🏻, now up to my 48th Parkrun after starting Couch to 5k with my husband's encouragement in lockdown, (he's been running for several years). I felt really nervous going to my first Parkrun but thoroughly enjoyed it, my goal was to achieve a Sub 30 PB which I have now done on several occasions, some weeks are tougher than others and the weather definitely influences my runs. I have done a couple of 10k races and would love to achieve a Sub 60 min 10k at some point in the future. I love looking at the position in my age category and age grade % as this gives you a better picture of your performance. We're lucky to have several Parkruns in our County so it's great to try out different courses. I'm a 53 year old lady and would recommend anyone to give it a try, it's definately helped me in so many different ways.

Running my first 10k this weekend! Single digit weather. Hope I don’t die!

I bought a pair of vibrams a few years ago and I actually really like them. If you run in them for a while and then switch back to regular running shoes, you feel like you are running on a cloud.

Top tips! Don’t forget to help out every once in a while. parkruns are run by the parkrunners themselves. There are some jobs you can do AND run. If you have a race on the Sunday, why not marshal on the Saturday? It’s very rewarding and helps keep your local parkrun alive!

Sleeping in late on the weekend actually destroys your sleep during the week. It's a cycle. Your body has a circadian rhythm, basically meaning it does better on a schedule. If you wake up at 6am for work, you need to wake up at 6am on the weekend. If that means going to sleep earlier, do that. If you can wake up later generally, even if that's simple things like laying your clothing out the night before so you don't waste time choosing, that can be part of your plan. Working in naps is perfectly valid and not a sign of weakness. Airline pilot training now includes that even if a pilot needs to sneak in a 5 minute nap to feel ready for the flight, that's scientifically proven to be superior to any amount of caffeine or "motivation". Get your sleep in however you have to. Hint: Waking up early for a park run might also feel good on the day, from all the adrenaline, but now your body is wondering what the hell to do with one mismatched day every week. If you could move your whole week to the same time as a park run, now you're not all groggy every morning with your body trying to figure out what day it is. In the long run, provably, statistically, your health will be much better for it.

Hey Mark. In one of your videos you talk about running slower to run faster. Well I am also new to running and I also had problems running slow. I had no running rhythm. That’s until I found military running cadence music. It’s amazing to run to, a bit boring, but it motivates and it gives you a tempo to run to. 2 month of runningI don’t run every day and now I’m running 8km pretty easy !

Started running last march and now do 20-25 miles per week, I'm signed up to do the London marathon in April aiming for a sub 4 hour! Still need to get to a park run, they look great fun

Just show up. That by itself is already greatly satisfying. Especially if you create a series. Every week, just show up.

I ran a 5k when I was 21 years old. I was drunk, signed up on a whim and ran it in blue jeans and flip flops talking on the phone. I did not exercise during this time of my life. I ran it in 22 min and some change. 10 years later, I eat healthy, lift weights 4 days a week, quit smoking…. And I still can’t run a 5k as fast as that first race when I was a youngin. Lol.

I added no10 to the list on Saturday. It was Bally cold so I started it at 10am when it was a bit warmer and the park had so many less people in the way ;)

Parkrun is more of a race than many races I do! Especially on the flat road ones

Great comments. I am a high C grade on Zwift. I know my metrics. It's not about winning. About numbers, I know I can achieve. I know when I am redlining and dropping off the pack. I know I am at the limit but still performing to my max.

Nixon is the best!

Simple and effective tips. Thank you Col. Sanders! When is the gravel bike content coming?

Love PR, doing the PR alphabet.11 done!

Love the beard! 👊

I love doing Parkrun did my 250 in August last year and will do the 500 because I love blue. Missed this week because found glass in food I was eating.

Would just like to say thank you, ran my first parkrun yesterday thanks to your advice. Did my first in 31:10.

I would love to see you at a UTMB event. Keep up the awesome videos!

Just realized there's a parkrun in my city every Saturday. I'll go =)

Good luck and have fun at hyrox Mr. and Mrs. Lewis.

I'm doing trail runs with a group where I'm one of the slower ones. They do their long run on Saturday, I join for their recovery run on Sunday. When I say they're faster, they'll do 20 miles on bridle trails* averaging better than 8 minutes / mile. (* Not sure if they call it that in England, bridle trails are for horses, and include lots of steep, technical single-track.) I'm still a little bit in the "event" mindset: Lay my clothes out the night before, have my nutrition planned out, etc. I think that's probably a good idea when I'll be running 2+ hours at *any* pace. I've known people who did a marathon on a whim because they heard someone talking about it at the hotel the night before. I won't go to a movie without more preparation than that.

Mark said there were changes to the channel, but I am unsure about the facial hair change! Parkrun helped me reverse my diabetes 2 a few years back, but it also led to my injury last year as I pushed too hard on Parkrun. My top tip is to focus on running most of them at a fun pace, don't burn yourself out trying to beat your PB every race.

I love parkrun Mark. I broke my foot a few months ago and it was the only few hours of the week I seen folk when I was volunteering. Now I’m mobile I’ve been walking. PS. You can rock up at 8.55 in Scotland. Love your videos ❤

I do bring a 500ml running flask that my dog and I share. It’s mainly for him. I just pour it into a collapsible bowl for him. But I like that once the water is gone you aren’t stuck with a giant bottle. It fits in my pocket empty.

Thanks for the tips, did my first Parkrun this morning but only had 2 weeks prep (3 runs). Very happy with my result of 25.00 mins and fastest in my age group 65-69 I am 69 y/o but cycle regularly. Cheers.

I live in denmark and i didn’t think parkruns would be a thing you could do here. But there’s a park run quite close to me actually. Only problem is I’m training to run a half marathon and am doing my long runs Sunday, so I will probably wait till I’m in good enough shape to do a 5k the day before my long run… I’m excited to begin the parkruns though sometime next month I reckon

I walk dogs for a living in the trails of British Columbia, Canada, eh. I was getting sore, everywhere, and after reading "Born to Run" I started wearing five fingers toe shoes. That was ten years ago. Last fall I wanted to do a walk/run marathon with a friend and since it was going to be an old rail bed and gravel the whole way, I got some 'normal' barefoot shoes. I have been walking dogs since 1993 and I would estimate that I have fallen down 10 times, tops. Since trying to wear the 'normal' shoes, I have fallen down 3 times. I am back to wearing my toe shoes, even in the snow, and even if they look ridiculous.

Are you doing Hyrox Manchester this weekend? It will be my first, as it will for the majority of the 20-odd folks from my gym travelling up from the Midlands to compete (well, I say "compete...") I'm 48, and 12 months ago was almost 19 stone. Finding an awesome gym with amazing coaches and members (shout out to my Core300 Tamworth family!) has brought me to where I am today. It will be a huge challenge to finish, let alone in any sort of good time, but I think it fits well with your "above average" mantra. Your channel has also been a huge help along the way! Good luck, go well, and maybe see you there for a brief "hello"

My only issue is that it takes a LONG time for me to get going. Take today for example, I did a proper warming-up, but I only felt I was really getting into it when I hit the 3km mark. By far my fastest split was the last one. Yet in the first 3km I felt out of breath at times so it didn't really feel like I could go faster. Next week I'll actually try a 10km run. I've done a few ones as training runs and I basically run nearly the same way as a parkrun, with km 6-10 pretty much all at the same split times as km 5.