If you’ve been inactive for weeks, months – or maybe even your entire life – committing to running a 5K may seem like a pipe dream. But this news might help get you moving: Regular exercise not only improves emotional health and well-being, but research suggests it can add years to your life and even slow cognitive decline.
“Running 3.1 miles can seem daunting, but if you start training three months in advance - and take it slowly - it’s doable,” says Stefanie Heyser, PT, DPT, ATC, a physical therapist at Henry Ford Health. “Even so, transforming your lifestyle requires effort and dedication. You need to pinpoint the factors that could get in the way of achieving your goal—and come up with ways to overcome them.”
Here, Heyser shares 10 tips for beginner runners.
1. Consult your doctor.
Before you set out on your first training run, see your doctor. Certain conditions and medications can affect your heart rate, breathing and your ability to exercise. You may need to stay within specific guidelines for exercising.
2. Get a good pair of shoes.
People think they can order running shoes online, but it’s important to be fitted for a pair of shoes - especially in today’s world of increased shoe technology. A good place to start? Look for something simple without a lot of cushioning and without a carbon or nylon plate. Try a local running specialty store – their staff is usually knowledgeable and they can find you a shoe that is a good fit for you and how you move.
3. Find a training program.
Consistency is key. Making weekly progress will help you get to the start and finish line of your 5K. Look for a structured program that gradually progresses time and distance. You also want a program that has walking and running intervals so you can gradually increase your running time.
4. Don’t try to set a personal record each time you train.
Doing too much, too fast, too soon often gets runners into trouble. Don’t run every day and don’t try to set a personal record each time. You want your training runs to be challenging but they shouldn’t leave you excessively winded or exhausted.
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5. Increase your durability.
Running has a pretty high injury risk - but there are ways to reduce this risk. Warm up, strength train, get quality sleep, eat a well-balanced diet, hydrate properly, listen to your body and rest when you need to.
6. Set goals.
Setting small, measurable goals can help you stay on track. Along with your ultimate goal of running a 5K, you can make small goals within a week of training or during a single training session. For example, challenge yourself to run a certain distance before taking a walk break.
7. Nutrition matters.
A lot of times people will train for a 5K with a goal of losing weight. But you shouldn’t fast before working out or you will feel weak and depleted. Make sure you are hydrating with water and electrolytes. Don’t skip meals or restrict healthy carbohydrates.
8. Go high tech.
Running technology is easily accessible. There are plenty of apps you can use such as Strava and MapMyRun. If you love numbers and are committed to running long term, you can also invest in a GPS watch to track your metrics. All of these high-tech tools can help you track your progress, stay motivated and help with consistency.
9. Get out of your own head.
Sometimes we can be our own biggest critic. If you tell yourself something is too hard or you can’t do it, you likely won’t succeed. Use positive mantras when the going gets tough. Celebrate the victories and don’t create extra obstacles for yourself.
10. Don’t stop running when the race is over.
Maintain your routine, join a running group to keep you active and find your next race. Just make sure you schedule time to recover. Accept in advance that you may face obstacles on your journey to being a road warrior. Maybe you have a busy week at work, or your child gets sick. You might even suffer from your own injury or illness. Whatever the setback, know that a lapse in your training is not a failure. With dedication and commitment, you can always get back on track.
Reviewed by Stefanie Heyser, PT, DPT, ATC, a physical therapist at the Henry Ford Center for Athletic Medicine.
