After being in injury mode for almost 2 years, I decided to ease back into running. The idea was perfect timing as a friend who I encouraged to do her first official 5k run was interested. It was a perfect time of the year to start a run and also the path of the run was all flat. So, no issues or excuses, as she trained properly to complete a 3 mile run.
Doing a 5k run is a good start to anyone who wants to build on their distance running. 5k is a nice ease into other distance running levels. There is a 10k, which is about 6 miles, then the half marathon, about 13.1 miles, and of course the full marathon, 26.2 miles. In order to get to complete these races/runs, you'll definitely have to do the following:
PROPER TRAINING
If your a beginner, you'll need to measure your capacity to see how far you can run without stopping or if you decide to do a run and walk strategy, you'll need to see what works for your body. In my case, when I started running, it was a financial and health conscious decision. One, I didn't want to pay for a monthly gym membership and two, I wanted to be able to run outdoors and also go at my own pace. Luckily, I lived near a lake that had a running path. If you were to run around the lake's perimeter, that would be about 5 miles. There's many people out there on the path who are choosing to run at different levels and styles. From walkers to joggers, who casually run and don't think about their time versus others who seek distance and time to maximize their conditioning when it comes to competing in a future race. I was more in the middle, getting a feel of my running style, pacing myself by how long it would take to complete a mile.
TIME
Now, I know many people are so busy, that running or training for a race/run is the last thing they want to do. But, fair warning if you don't put in the time to schedule a training run, you'll be in for a big surprise when you enter in a race. Hundreds or even thousands of runners at the start of the race route are feverishly psyching themselves up to finish the race with a respectable time or to just finish. Many would put in a last minute effort to stretch or do some stationary cardio moves as they work their way to their pace time i.e. 8 minutes sign, 9 minutes sign, and so forth. This position in a large race helps runners feel a little less overwhelmed in the beginning of the race as each pace group will run generally at the same time. So, taking the time to squeeze in 2-3 times a week for short runs for about 20-30 minutes isn't asking for much. In the end it's all worth it.
SHOES
Finally, whether you are a beginner or seasoned runner, look at the bottom of your shoe's sole. If it's worn, and it shows no grip, 911 you'll need new shoes to train and run in. Look at your shoe's imprint on a ground, can you see all of your shoe's grip marks? No good if it doesn't. I would recommend, finding a good shoe store that specializes in running, and active sports, they may be able to guide you well into getting another pair of shoes similar to what your wearing or seek out feedback on shoes that may fit your foot type and type of running you'll be doing, trail, treadmill, or street. Give the sales rep your honest opinion and he/she can guide for a better pair of shoes. Finally, if you do buy a new pair, make sure it's bought within a good time frame before a race. The last thing you'd want to encounter is running in a pair of shoes that you haven't broken into. As you start the season of healthy and fun running, take into account in proper training, making time to train for a run, and making sure the pair of shoes you'll be running in are comfortable. Sounds basic? Some runners, take short cuts. In my opinion, don't. It's your health, your well being, and overall frame of mind and that can carry you through.
Just. Keep. Running!
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| Start Line |
Doing a 5k run is a good start to anyone who wants to build on their distance running. 5k is a nice ease into other distance running levels. There is a 10k, which is about 6 miles, then the half marathon, about 13.1 miles, and of course the full marathon, 26.2 miles. In order to get to complete these races/runs, you'll definitely have to do the following:
PROPER TRAINING
If your a beginner, you'll need to measure your capacity to see how far you can run without stopping or if you decide to do a run and walk strategy, you'll need to see what works for your body. In my case, when I started running, it was a financial and health conscious decision. One, I didn't want to pay for a monthly gym membership and two, I wanted to be able to run outdoors and also go at my own pace. Luckily, I lived near a lake that had a running path. If you were to run around the lake's perimeter, that would be about 5 miles. There's many people out there on the path who are choosing to run at different levels and styles. From walkers to joggers, who casually run and don't think about their time versus others who seek distance and time to maximize their conditioning when it comes to competing in a future race. I was more in the middle, getting a feel of my running style, pacing myself by how long it would take to complete a mile.
 |
| First Mile |
TIME
Now, I know many people are so busy, that running or training for a race/run is the last thing they want to do. But, fair warning if you don't put in the time to schedule a training run, you'll be in for a big surprise when you enter in a race. Hundreds or even thousands of runners at the start of the race route are feverishly psyching themselves up to finish the race with a respectable time or to just finish. Many would put in a last minute effort to stretch or do some stationary cardio moves as they work their way to their pace time i.e. 8 minutes sign, 9 minutes sign, and so forth. This position in a large race helps runners feel a little less overwhelmed in the beginning of the race as each pace group will run generally at the same time. So, taking the time to squeeze in 2-3 times a week for short runs for about 20-30 minutes isn't asking for much. In the end it's all worth it.
SHOES
Finally, whether you are a beginner or seasoned runner, look at the bottom of your shoe's sole. If it's worn, and it shows no grip, 911 you'll need new shoes to train and run in. Look at your shoe's imprint on a ground, can you see all of your shoe's grip marks? No good if it doesn't. I would recommend, finding a good shoe store that specializes in running, and active sports, they may be able to guide you well into getting another pair of shoes similar to what your wearing or seek out feedback on shoes that may fit your foot type and type of running you'll be doing, trail, treadmill, or street. Give the sales rep your honest opinion and he/she can guide for a better pair of shoes. Finally, if you do buy a new pair, make sure it's bought within a good time frame before a race. The last thing you'd want to encounter is running in a pair of shoes that you haven't broken into. As you start the season of healthy and fun running, take into account in proper training, making time to train for a run, and making sure the pair of shoes you'll be running in are comfortable. Sounds basic? Some runners, take short cuts. In my opinion, don't. It's your health, your well being, and overall frame of mind and that can carry you through.
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| Finisher Medal |
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