How to run your first 5K race

Are you a recreational jogger who wants to take your running to the next level? Are you trying to get in shape but find yourself lacking in goals and motivation? Then training for a 5K -- or 3.1 mile -- race may be just what the doctor ordered! Races offer a fun and challenging workout in a supportive environment with lots of other runners.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• A comfortable pair of running shoes.
• Weather-appropriate running clothes.
• A watch with a timer. you don't need anything fancy, just a simple stop watch.
• Determination and focus.

1. Start by walking for 10 minutes, then jog at a comfortable pace (at a level you can maintain while talking to a friend) for 2 minutes. Walk for another 5 minutes then jog for 2 minutes. Repeat for a total of a 26 minute workout. Be sure to stretch out your legs before and after the run. If you are already used to running every day, skip this step.

2. Using step one as a training model, increase your running time by a minute each week. Keep your total workout time at around 30 minutes a day five days a week. Decrease your walking time by a minute each week until you are able to run for 30 minutes without walking.

3. Now that you can run for 30 minutes, pick out a 5K you would like to run. Many of them give their proceeds to charities so you can pick one that helps a cause you believe in. If you run at a rate of more than 10 minutes per mile (you can drive the road along the course you run or go to a track and run to see), build up your daily run time to equal to 3 miles. (If you run 12 minute miles, for instance, build up to running for 36 minutes.)

4. Now that you know you can go the distance, you'll know what to expect for your first 5K. Taper your training off for the two days leading up to the race and only run 15 minutes two days before the race and 10 minutes the day before. Now get some sleep, eat well and enjoy the race! You'll find great company no matter what your level of running is.

Tips & Warnings

• Measure out different running routes with your car to find 3 mile routes.
• If you feel too fatigued, take a day off and rest. It's generally good to rest about two days per week.
• Create a running mix of songs that get you pumped up to keep you going on your runs. Be sure to remain alert though, paying attention to traffic and people.
• Run with a friend or co-worker and train for the same race together. It's always fun to have company and encouragement during your first race.
• Consult with your physician before starting a running program to make sure you do not have any serious pre-existing conditions.
• If you feel any sharp or persistent pain while running, see your doctor to make sure you do not have a serious injury.

Resources

• Runner's World free online training guides

[GilinAtlanta]

on 6/23/2009 A great way to determine a good route for jogging in your area, or anywhere, is to read this article (http://www.ehow.com/how_4682510_distance-measurement-tool-fun-exercise.html). Very good tips.

[betterbody]

on 5/26/2009 Great ideas for training for that first 5K race.

[1InternetSmarty]

on 3/14/2009 I've always wanted to do this. Putting this in my favs. Excellent article. Five stars.

[tikrit01]

on 12/31/2008 I love this article 5 stars!

[Kathymcbain]

on 12/3/2008 Great tips. These tips are all true. I started with 5K's and now run 1/2 marathons.