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You may not have a marathon on your mind, but if your goal is to run in a race for the first time, proper training is still important.
The American Council on Exercise (ACE) has developed the following tips to get a beginning runner on the right path to the finish line in a 5-kilometer (5K) race.
1. Set attainable goals
A 5K race (3.1 miles) even can be a challenge for the more expert runner depending on intensity and speed. If you are a beginner, you don't have to go for the gold your first time out. Start out with a simple program that allows you to succeed and move forward when you are ready. To avoid burnout or injury, don't push your limits. Your goal for the first race should be to have a good time and to build confidence by finishing.
2. Basic training
First, get a complete medical exam to make sure it is safe to begin a running program. Plan on an eight- to 10-week training program. If you have never engaged in a running program before, you may want to start with an eight-day walking routine before starting to run. The program consists of walking for 20 minutes the first four days, followed by walking for 30 minutes the last four days. If you have no difficulty, then follow a 30-minute circuit of running for two minutes and then walking for four minutes five times consecutively. Follow this routine three times per week until you are comfortable.
Each week, add a minute to the running time and subtract a minute from the walking time. Continue until you are running continuously for the 30 minutes.
3. Be smart and safe
Training gradually and safely are the keys to long-term success. Also, rest time is just as important as time spent training. When selecting gear, make sure you select proper shoes and clothing that fit well and are suited for running. The best running surface is a track. However, if no track is available, asphalt is better than concrete, and dirt or silt alongside the road is even better. If you are running near areas of traffic, wear highly visible, even reflective, clothing.
4. Stay motivated
Finding someone else or a group to run with you can help keep you motivated and possibly lead to running longer races in the future. Working with a personal trainer who specializes in sport-specific training also may help you prepare for your first race. If you are interested in hiring a personal training, do your homework first and make sure he or she is properly educated, certified and has the right qualifications to help you meet your goals.
You can locate an ACE-certified fitness professional in your community by searching the ACE's online database, "Find an ACE Pro" through the site at www.acefitness.org.
5. Track your progress
You may find it helpful to keep a running log. Include in the log such things as distance, time of day, total running time, weather, emotions and heart rate. Then you can go back and review your log to see how much mileage you've logged and to remind yourself of what you've accomplished in your training.
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External Source
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The American Council on Exercise
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This article was reviewed and updated June 2007.
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