Tips for training for your first 5K
If running a 5K for the first time is on your to-do list for 2020, here are a few tips to get you started!
Find a goal 5K and sign up!!!! Actually pay the money and commit. This will help to keep you on track if you are financially committed.
Go to your local running store and have an associate help you get the right pair of shoes and in the right size.
Where to start with your training really depends on your current health, fitness level, and age. If you are not doing any kind of exercise currently, after getting clearance from your doctor, start with walking. If you are no stranger to cardiovascular exercise but are new to running, begin with a walk-run. For instance, you may want to walk for 5 minutes and jog for 3. Continue alternating that sequence and gradually decrease your walking time while increasing your jogging time.
Start with a reasonable commitment that you can stick to. Going from no exercise to daily exercise is a recipe for falling off the wagon. It also just doesn’t give your body time to acclimate to the new stress. Three days each week is pretty reasonable. Schedule these days at the beginning of the week and stick to them no matter what! Okay, sometimes there is a legitimate need to reschedule. But do reschedule!
Find out what the terrain is like at your goal 5K and try to find similar terrain to do your training.
Keep it fun. Keep it easy to stick with your commitment! Maybe that means running by yourself at 5AM, maybe that means finding a group of people to run with, maybe that means taking your dog to run with you. Whatever it is, figure it out and do it!
Try not to pressure yourself with a time goal for the first race. Just go out and have fun. When you see what you can do, you can set time goals for future races.
When race day arrives, be sure to stick with a familiar breakfast, wear clothes and shoes that you have run in before, and don’t do or wear anything new on race day.
Celebrate your success!
If you need more help getting started, find a coach who you work well with in order to create the best program for you!