Considering a 5k?

Here’s some tips for you. If you are starting from scratch, and have never run further than to the bathroom, we can help. The first step is to get your self a decent pair of running shoes (see tips for finding running shoes). You don’t want to start off by creating unnecessary shin splints or ankle problems because of your shoes. The first time you go out for a jog, set reasonable expectations. Aim for jogging for 10 minutes. Don’t go out and bust your butt trying to run 8 minute miles because you think you can’t be in that bad of shape. This is when you ignore the NIKE commercial and don’t just do it, because you may end up on a stretcher. You can just do it in the sense of getting out and choosing to be active, but don’t just do it and run as hard and as fast as you can. Be smart, stretch first. Loosen up your hamstrings, quads, and ankles. After your 10 minute jog, assess how you are feeling. Keep moving, even if you are just walking around the driveway. If you feel pretty good after a 10 minute jog and a 1 minute walk, jog another 5 minutes. If your lungs are tight and you are breathing pretty hard, stop after 10 minutes. Do some stretching again after the run and slowly cool yourself down. Stretching is very important, I know I’m negligent a lot of the time, because I’m low on time and just need to get a run in. But when you are first starting to run, it is even more important to stretch and get the oxygen and lactic acid flowing through those unused muscles. It will help your recovery as well as prevent soreness and stiffness. Find a base to build from, whether it’s a 10 minute slow jog or 15 minutes of running for 5 minutes/walking 1 minute, running 5 minutes/walking one minute, etc. The second time you run, do the same route. Don’t increase your distance yet, but see if you can add a little intensity this time. Pay close attention to how you feel and see if it’s noticeably better. It takes 2-3 runs before your body really starts to adjust and thanks you for getting out and doing it. (A thank you will be recognizable in the form of feeling good when you finish). After 3 runs, add a little distance. How much really depends on where you are starting from, but never add more than 2 miles at once. Drink plenty of water before and after your run and try keeping a log of your runs. Write down not only how far you went, but how you felt, what you were thinking about, and what the conditions were like. Heat and wind can have a HUGE impact on a run, so make note of it. Figure out if you’re a better morning exerciser or evening. Personally, I’m at my best at about noon, which makes it hard when I’m working. I may go out and occasionally do some early morning runs, but I know they won’t be my fastest because my eyes are barely open enough to focus. One thing that has always been true for me, and I often share with friends is that the first 2-3 miles of any run, always sucks. Whether it’s a 3 mile, 10 mile or 26 mile run, the first few are always rough. It takes some time to find my running legs and get into my zone and relax into form. So remember that, it does get better after you’ve built some stamina and get past 3 miles. It will not always feel like you’re running for the very first time and you’re praying to just get around the block. Keep us posted on your steps to doing a 5k and tell us what other tips you have and what works for you!