AT 3.1 MILES, the 5K run is an attainable goal for even the beginning runner. The races often support charities or fundraisers, which makes them rewarding, as well. Follow these tips and running program for a successful 5K.
This program is designed for firsttime runners or those who have not been training at all for many months. Start slowly, and walk exclusively during the first week or two until you are ready to incorporate running into your workouts. Start by running one minute, walking one minute, and then alternate during your workout. Eventually, you will be able to run continuously.
• Give yourself time to prepare. You may need more time than the 12 weeks outlined below. Listen to your body. If your leg muscles or joints are sore, try cross-training for a few days. If the soreness persists, see your doctor.
• Always warm up and cool down with five minutes of walking before and after each workout as well as stretching.
• Wear a well-designed running shoe that fits properly. Stop by Dave’s Running Shop, which specializes in running shoes, for an assessment of your needs and a personalized fit.
• Talk with your doctor before training for your 5K.
Amanda Manthey is a former collegiate runner at Eastern Michigan University. She writes about running and fitness on behalf of Dave’s Running Shop.
