How To Run A 5K
Haven’t done a 5K yet? This could be your year! (Hero Images/Getty Images)
It seems like nowadays everyone and their dog has done at least one 5K, mud run, or fun run — even if only for the awesome Facebook profile photo. If you still haven’t jumped on the bandwagon, now’s the perfect time. Running participation continues to increase, according to statistics from Running USA. And the popularity of themed, socially focused runs, such as the Color Run and Electric Run, has made the already beginner-friendly 5K distance (3.2 miles) more accessible than ever.
WHY YOU NEED TO MAKE THE CHANGE
Running isn’t necessarily the best form of exercise for you or the only activity out there (duh) — but it is one of the easiest to pick up, since you can do it nearly anywhere. Forget driving to the gym or pool, just head out your door and start jogging. Plus, the only equipment you need is a pair of running shoes and, for women, a sports bra. A doable but fixed goal — like a 5K race — will hold you accountable when you don’t feel like working out.
Finally, we hate to use the phrase, “everyone else is,” but … well, they are. Running USA reports that there are nearly 20 million finishers in U.S. running events annually — triple the number of participants in 1990. And the 5K is the No. 1 race distance, attracting more than 8 million finishers each year.
HOW TO DO IT
First, carve out the time. You’ll need to budget about 30 minutes per day for your training, says certified Chicago-area triathlon coach Jennifer Harrison. You won’t necessarily run daily, but in the beginning, it might help to be active at the same time of day so that it becomes a habit, she tells Yahoo Health. Make the commitment to make it happen, which may mean sacrificing social time. “You don’t have to overcomplicate it; if you’re a morning person, work out in the morning,” she says. “Unless you’re the President of the United States, everybody has the time, it’s just how you allocate your time.”
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Next, figure out how long training will take. If you’re already active — that is, you’re already running regularly and doing some form of strength training — you can train for a 5K using an eight-week program, Harrison says. If you’re inactive, plan at least 12 weeks to get ready.
Choose a training program that allows you to start at your current ability level and progress gradually. “Running is an adaptation not only to the body as a whole, but specifically to the tendons and ligaments,” she explains. “People usually mess up their plans because they go too hard, too fast, all at once.”
Hal Higdon offers a variety of free beginner-friendly training programs online. Runner’s World and Active.com also sell reputable training plans. The most important thing is that you have and follow a plan, Harrison says; remember that you’re training, which requires an additional layer of commitment than your old, as-you-feel, three-day-per-week gym routine. (And that’s one reason why you’re doing this, right?)
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Once you have your plan in place, head to your local running shoe store to get fitted for a pair of running shoes. As much as we love online shopping, this is one time you won’t want to order new shoes online. At the store, a trained salesperson will assess your gait (that is, how you run) and help you find a shoe that’s best for you. As Runner’s World reported, research shows that your foot type is less important than we once thought, but it’s still important to find a shoe that feels comfortable to you.
Then comes the fun part: Schedule your race. Active.com is the largest online database, and also offers race registration. Your local running store can also point you to smaller local races that might not be listed online.
As runners say, happy trails!
Finally! You Can… is a Yahoo Health series empowering you to achieve your wellness goals — once and for all.
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