As a new runner, I was in awe of my sister and husband who completed races routinely. It was not until I ran my first 5K in May, 2009 that I understood the thrill of the experience. Since then, I have raced in a number of 5K's, two 10K's, a 12K, and I completed my first half-marathon (13.1 miles) last year. Here is how I got started.
1. Start small
The thought of running a 5K (3.1 miles) may be overwhelming. Don't expect to start there. Give yourself permission to start where you are. If that means running for one minute or less, start there. However, as with any new physical activity, make sure that you are cleared by your physician before you begin. I have a heart condition and visited my cardiologist before I began running. With my cardiologist's blessing, one evening I ran around the block. After a few running sessions of going around the block, I gradually began to increase my time. Once I was able to comfortably jog for 3 minutes, I added a walking break of one minute and another minute of running. This is a running program created by Jeff Galloway, well-known runner and author. I increased my running time by one minute every week. However, do what feels comfortable for you.
2. Don't run too fast
You should be able to breathe comfortably and talk while you run. If you find yourself huffing and puffing, you are probably running too fast. Running isn't very fun if you can't breathe! Try slowing down your pace so that you can run longer without getting out of breath. Building your speed will come over time as you are able to build your endurance.
3. Make sure you are hydrated
Every system in your body depends on water in order to function properly. The amount of fluids that you need depends on a number of factors such as the weather, how much you perspire, your weight, etc. It may help to just remember the "8 x 8 Rule"- drink eight 8-ounce glasses of fluids per day. When you run, you perspire and lose water and electrolytes that help your body stay hydrated. The balance of electrolytes in your body is important because it affects the amount of water in your system. Sports drinks that contain electrolytes, such as Gatorade, can help replenish lost electrolytes and fluids after you run.
4. When you can run 2 miles, you are ready for a 5K
You do not need to be able to run 3.1 miles before your first race. As long as you can run at least 2 miles, you should be able to complete a 5K. At a race, there are many factors that help you run farther than when you are training on your own. The excitement of the race will produce adrenaline in your body that will help improve your run. In addition, running alongside other racers will give you motivation and energy that you may not have during your individual training. However, be careful that you continue to run at your own pace and don't allow the excitement of the race to cause you to run too fast. You may have difficulty completing the race if you allow your pace to be set by other runners.
5. Don't give up!
Every runner has good days and bad days. When you have a bad running day, remember that this too shall pass. It is completely normal to have days when every step feels difficult. Don't give up! In order to increase the amount of time that you are able to run, it is recommended that you run at least three days per week. I run two short runs during the week and a longer run over the weekend. Running, like everything else in life, takes practice. You will get better over time as you practice.
Completing your first race is an event that will change you as a runner. Races provide motivation to keep you going and a goal to strive toward. After your first 5K, you may find yourself signing up for another race because you enjoyed it. Races keep you motivated in your training and you might even make some new friends!
Sources:
Mayo Clinic . Accessed July 26, 2011.
Stephanie Hill - Dr. Stephanie Hill is a school psychologist with over 15 years in the field of education. She is a fitness enthusiast who enjoys running ...
