Running is an exercise that anyone can start. However, it might be a bit overwhelming for beginners. Especially if you aim for your first 5Km, systematic preparation is necessary. According to NCBI (National Center for Biotechnology Information), running has positive effects on both cardiovascular and mental health. So, what should you know to complete your first 5Km? First, the preparation stage. Choosing the right running shoes is the most important. Selecting running shoes that match your foot type can reduce the risk of injury. Also, if you're a beginner, it's good to start with light running about three times a week. This gives your muscles and ligaments time to adapt to running. Second, the training plan. When aiming for your first 5Km, it's important to gradually increase the distance. For example, in the first week, alternate between walking and running to cover 2Km, and gradually increase the distance until you reach 5Km. During this process, adjust the duration of each stage according to your pace. Third, mental management. Running is a challenge not only physically but also mentally. Therefore, it's important to find a motivation method that suits you. It can be helpful to use music, audiobooks, or set a goal to run in a specific place. Also, remember that you don't have to be a perfect runner from the start. Going slowly and steadily is the most important. Finally, recovery after running is also important. Adequate stretching and hydration are essential. Not only does it help recover muscle fatigue, but it also has positive effects on future training. If you want to make running a habit, try using the 'Daily Certification' app. It allows you to easily manage your running records. This way, you can understand yourself better and achieve your goals.