Ready to Run? How to Start Your 5K Journey with Parkrun in Melbourne

The sun’s out, the days are longer, and suddenly the idea of moving your body outdoors feels a little more inviting.

Maybe you’ve seen friends post about Parkrun, or driven past a group of smiling runners on a Saturday morning and thought, “I wish I could do that.”

Well, you can!

And here’s the best part - you don’t have to be “a runner” to start.

Parkrun is one of the most welcoming, community-focused ways to move, whether you walk, jog, or run.

What Is Parkrun?

Parkrun is a free, weekly, timed 5km event held in parks and open spaces all around the world.

You can show up solo, bring your family or friends, or even run with your dog. Everyone’s welcome, from first-timers to seasoned athletes.

The atmosphere is what makes it special.

There’s no pressure, no ego, and no judgment, just people moving together. You’ll see kids, grandparents, beginners, and speedy runners all sharing the same track.

There’s always a smile or a high-five waiting at the finish line.

It’s also powered entirely by volunteers, from barcode scanners to marshals and timers. Every cheer, every finish token, every bit of encouragement comes from people giving their time to make the event free and inclusive.

Volunteering is a great way to give back, and to feel part of something bigger.

And the practical bonus? Parkrun starts at 8am and you’re done by 9.

That’s a morning of movement, fresh air, and achievement, all before most people finish breakfast.

I like this saying, “Runners do more before 9am than anyone else,” Biased to this sport I know, but something to have a bit of pride about! Why Parkrun Is Great for Your Health

Beyond the community spirit, Parkrun is a powerhouse for your physical and mental wellbeing.

🫀 Physical health

Running or walking helps improve cardiovascular fitness, strengthens bones and muscles, and supports healthy weight management.

🧠 Mental health

Exercising outdoors can reduce stress, boost mood, and ease anxiety — all backed by science.

⏰ Routine

A Saturday ritual keeps you accountable and builds structure around healthy habits.

And yes, the post-run coffee catch-up absolutely counts as part of the experience. Parkrun is as much about connection as it is about kilometres.

Where to Parkrun in Melbourne

We’re spoiled for choice in Melbourne, with some of the most scenic Parkruns in Australia.

Right here in Burwood East, we’re lucky to have two beautiful options close to our clinic:

Gardiners Creek Trail, Burwood – a flat, scenic route along the creek, perfect for beginners.

Jells Park, Wheelers Hill – another flat and leafy course with water views and plenty of space to move.

If you’re up for exploring further afield, check out these iconic Melbourne spots:

Albert Park Lake – a flat, fast 5km loop around the Grand Prix circuit; vroom vroom noises optional.

Princes Park, Carlton – popular with runners testing their speed on a smooth course.

Studley Park, Kew – scenic Yarra trails with a coffee stop waiting at the end.

Westerfolds Park, Templestowe – family-friendly, relaxed, and surrounded by greenery.

And if you’re heading away for the weekend, many holiday destinations have their own Parkruns — from Churchill Island (Phillip Island) to Rosebud and Torquay.

No matter where you go, you’ll find a welcoming crew ready to cheer you on.

How to Start Your 5K Journey

If your last “run” was chasing your toddler across the playground, or if the thought of the Year 12 beep test still haunts you, don’t worry.

Running 5km might feel out of reach now, but with the right approach, it’s absolutely achievable.

Here’s how to build up safely and confidently:

1. Gradual Progression

The biggest mistake beginners make? Going too hard, too soon.

Your body — muscles, joints, lungs, and even your mindset — needs time to adapt.

Start with run/walk intervals. Try jogging for 30 seconds, then walking for 1–2 minutes. Repeat for 20 minutes.

Each week, run a little more and walk a little less.

Aim for a pace that feels like 5–6 out of 10 — slightly puffed, but still able to chat.

2. Build Your Baseline

Consistency beats speed every time.

Running twice a week is a great start. Three times is ideal for progress.

Think of it like brushing your teeth — part of your routine. Schedule it in.

Try a mid-week run (or walk/run) and finish the week with Parkrun.

3. Strength Matters

Running feels easier when your body is strong.

You don’t need a gym, just 10–15 minutes of bodyweight exercises a few times a week.

Focus on squats, lunges, calf raises, push-ups, planks, and hip mobility.

Stronger muscles mean happier joints, better efficiency, and fewer injuries. If something does happen, we've got you covered. Book in a session and we'll get you up and running in no time.

4. Don’t Skip Recovery

Injury rarely comes “out of nowhere.”

It’s usually a mix of stress, poor sleep, or overtraining.

Support your body with good sleep, nutrition, hydration, and downtime.

And if you’re unwell — rest. Skipping a session while sick or rundown isn’t a failure, it’s smart. Your body will thank you later.

5. Find Your Motivation

Running’s easier when it’s fun. Here’s how to keep it that way:

• Habit stacking: leave your runners by the door or lay your clothes out the night before. Remove excuses.

• Running buddy: find a friend or bring your dog. Or try the Nike Run Club app — it’s free and has coaches and Olympians in your ear.

• Music/podcasts: the right playlist can carry you through a tough session. Try songs with 170–180 beats per minute — great for improving rhythm and stride.

And because it’s Melbourne — yes, the weather can do anything.

 We have a nice saying in the running world. “There’s no such thing as bad weather, only bad clothing.”

Layers and hats are your best friends, and that hot shower afterwards? The ultimate reward.

Fun fact: the most comfortable running temperature is around 12°C, not too hot and not too cold. So Melbourne spring is the perfect season to start!

Setting Realistic Timelines

Your body needs time to adapt — and that’s completely normal.

Here’s a general guide:

• If you’re already active (but not running) → allow 6–8 weeks to feel comfortable at 5km.

• If you’re new to exercise → give yourself 10–12 weeks to build up gradually.

The goal isn’t speed, it’s enjoyment and sustainability.

The best runners run SLOW! Controlling your heart and your heart rate is more important than sweating it out for a session, then being too sore to do the next session.

Words of Wisdom

Running comes with its share of mottos. Two of my favourites:

• “Not every run will be a good run. But every run counts.” Some days will feel harder than others. That’s normal. What matters is showing up and giving it a go. Start again tomorrow if things don’t feel wonderful that day for whatever reason. This quote does have the caveat of injury and illness - be smart, rest if you need to. But if its motivational or general tiredness from life, tomorrow is a new day and a new session.

  
  

• “If you want to run fast, run alone, if you want to run far, run together,” It might be a solo sport, but there are many ways of making community. A smile on your next run to a passer by, will make another person’s day!

You Can Do This

Here’s the truth: anyone can be a runner.

It doesn’t matter if you’re 20 or 70, busy or rusty — running is for everyone.

The secret?

Go slow, be consistent, and listen to your body.

And if small niggles show up along the way, don’t ignore them.

That’s where we can help — getting on top of minor issues early keeps you moving without setbacks.

So lace up, grab a buddy (or your headphones), and head to your local Parkrun.

It might just be the start of a lifelong healthy habit.

We’d love to see you out on the course.