parkrun for beginners: Everything you need to know to get started

Every Saturday morning at 9am, thousands of people across the UK – and the world – meet in their local park for one of the most welcoming events around: parkrun.

It’s not a race, it’s not competitive, it’s simply a 5k walk or jog that anyone can join – and the best part? It’s completely free.

For Vitality members, there’s even more reason to get involved.

As the headline partner of parkrun, Vitality rewards members with eight activity points for completing a parkrun and five points if you volunteer at an event.

That means you can boost your Vitality status while doing something that’s good for your body, mind and community.

Why parkrun?

The benefits of parkrun go far beyond that feeling when you cross the finish line.

Research shows that regular physical activity can reduce the risk of chronic illnesses, improve sleep and boost energy levels.

But parkrun isn’t just about fitness – it’s about connection.

In fact, participants say the biggest impact parkrun has had on their lives is their mental wellbeing.

Whether it’s the sense of achievement, the fresh air, or the friendly faces, parkrun is making people feel better.

"Whatever mood I’m in, I know that parkrun is going to make me feel better,” says parkrunner Mark.

“The biggest fear of not having running or a community, I’d have to say is loneliness.”

And remember, it’s not just for runners. Walkers are welcome at parkrun, too.

What is parkwalk?

To help parkrun be even more accessible, the charity launched parkwalk as its initiative to get even more people enjoying their 5k routes.

Walking at parkrun is ideal for those who are new to exercise, or for people looking for a gentler way to get active, or if you are recovering from injury.

And just because you’re taking things at a slower pace, it doesn’t mean you’re not reaping the benefits.

According to Vitality’s Habit Index, even small, sustained habits – like walking 5,000 to 10,000 steps regularly – can significantly reduce the risk of type 2 diabetes and heart disease.

And walking in nature? That’s a proven mood booster.

Dr Hussain Al-Zubaidi, Health Partnerships Lead at parkrun explains that nature is really important when it comes to our mental health, and we shouldn’t forget that.

“Just spending time in blue and green spaces, we know from a mental perspective, we feel safer, more relaxed and connected.”

On top of all that, parkwalk is also a great way to meet people.

Whether you go with a friend or strike up a conversation with someone new, it’s a chance to connect, share stories and feel part of a community.

Even some of our Ambassadors headed to their local parkwalk in April 2025 to meet more people from their local communities. Read more about their experiences here.

Volunteering counts too

Not ready to walk or run? You can still be part of the parkrun community by volunteering.

From marshalling to barcode scanning, there are plenty of roles – and it’s a great way to give back, meet people and feel connected.

It’s also a brilliant option for those who want to stay involved while recovering from injury or building confidence.

As a Vitality member, you can get five Vitality points for volunteering at parkrun. Just make sure you scan your barcode once the event is finished.

Find out more about volunteering at parkrun from our Ambassador Jos Buttler:

parkrun near me

Are you inspired yet to visit your local parkrun?

If you think you’d like to head down to parkrun, there are more than 840 parkrun events across the UK, which take place every Saturday morning at 9am.

You can find your local event here.

Get started at parkrun

If you’re ready to start your parkrun or parkwalk journey, here’s a guide for what you need to do.

1. Sign up to parkrun – visit https://www.parkrun.org.uk and register. You’ll be asked to enter a few details, including your Vitality membership number, so make sure you have it to hand.
2. Download your parkrun barcode – once registered, you’ll receive a unique barcode. Print it out, save it to your phone or add it to your smartwatch – you’ll need to scan it once you’ve completed the course to get your results and earn Vitality points.
3. Go to a parkrun or parkwalk – once you’ve found your nearest parkrun, all you have to do is turn up on Saturday morning 15-20 minutes before the 9am start and take part – it’s that simple.

Earn points with Vitality

Not registered for parkrun? You can get started here and follow the instructions to link your Vitality accounts.

Already have a parkrun account? Sign in to your parkrun profile and link your account with Vitality and start earning points for taking part or volunteering.

Don’t forget to scan your barcode at the finish line. This is how you earn your points and log your time.

Ready to take the first step?

Whether you’re a seasoned runner or just starting out, parkrun and parkwalk offer a friendly, inclusive way to get moving.

So why not give it a go this weekend?

Sign up, grab your barcode, and head to your local park. You might just find it’s the best decision you make all week.