Your first parkrun: what actually happens on Saturday morning

If you've been meaning to "get into running" for a while, parkrun is the easiest way to start. It's a free, timed 5 km held every Saturday morning in parks, on golf estates, along beachfronts and at nature reserves all over South Africa. You can run it, jog it, walk it or push a pram around it. Plenty of people do all four over a year.

The first time can feel intimidating because everyone else seems to know what they're doing. Here's what actually happens.

Before Saturday

1. Register once on the parkrun website. It's free, and you only ever do it once, no matter how many different events you go to.
2. Get your barcode. You'll receive a personal barcode by email. Print it, save it to your phone, or buy one of the barcode tags people clip to their shoes. Without a barcode you can still take part, but you won't get a time.
3. Find your nearest event on the website. Each event has its own page with the course map, where to park and where the start is.

On the day

South African parkruns start at 08:00 sharp. Aim to arrive fifteen to twenty minutes early, especially the first time, so you can find parking and the start without rushing.

There's usually a short briefing just before the start, with a special welcome for first-timers. Listen out for it: the marshals explain the course, any hazards and where the finish funnel is. If you're unsure, ask anyone in a high-vis bib. They're volunteers, and they love a newcomer.

Faster runners go to the front, walkers and families to the back. Starting near the back takes the pressure off and means you won't get swept along too fast.

Finishing

When you cross the line, a volunteer hands you a position token. Take it, along with your personal barcode, to the scanning volunteers. They scan both, and that's how your time gets recorded. Hand the token back if they ask; the event needs it next week.

Your result arrives by email later that day, usually within a few hours.

How to approach the run itself

• Walk breaks are normal. Run until you need a breather, walk for a minute, then go again. Lots of people improve this way for months.
• Start slower than you think. Almost every first-timer goes out too fast in the excitement and pays for it at 2 km.
• No one finishes last. There's a volunteer tail walker at the back of every event, so even if you walk the whole thing you'll have company.

What to wear and bring

Comfortable trainers, clothes you can move in, and your barcode. A cap and sunscreen in summer, a light layer in winter (Highveld mornings in July are properly cold until about 2 km in). Most courses have no water station, so drink before you go and bring a bottle for afterwards.

Bring the kids, or the dog

Children are welcome, though under-11s need to stay within arm's reach of an adult. Many events allow dogs on a short lead; check your event's page first. For four- to fourteen-year-olds there's also junior parkrun, a 2 km version held on Sunday mornings at some venues.

After

Most events have a coffee spot nearby where people gather afterwards. Go. That's where parkrun stops being a run and becomes a habit.