By Brett Cohen
Personal Trainer and Running Coach

Are you’re in need of some extra incentive to do that dreaded cardio workout? Why not try a 5K race. Training for and ultimately racing this very doable distance (3.1) miles, not only provides the means for a leaner physique, but it’s also a way to break out of the cardio training doldrums. Get off that treadmill or elliptical trainer and take it outside!!

The 5K is the perfect distance for someone new to running or those that want to “become runners” to start off with.  Although the idea of running a half-marathon may seem glamorous, the reality is most runners that begin with such a formidable distance wind up getting injured along the way.

The training program for a marathon is four months and it is extremely challenging, both physically and mentally. The 5K on the other hand requires relatively little buildup, the training won’t take over yo ur life, and the race itself  is over very quickly. It’s the ideal distance for your first race.

Getting Started

Set attainable goals. At first, you goal should just be to finish and enjoy yourself. Don’t worry about speed or pushing yourself. By logging only three to four runs per week, you can be ready to run the 5K distance in just 5-6 weeks, even if you’ve never run before.

Use a Training Program

If you’ve never run before, start with this eight-day walking program. (Walk for 20 minutes for four days, then walk for 30 minutes for the next four days. Continue this program by completing a 30 minute circuit of running for two minutes and walking for four, done five times consecutively. Do this routine three times a week, adding one minute to your running time, while subtracting a minute from your walking time each week for four week. But the end of four weeks you’ll be running for 30 minutes!)

Pace Yourself

For true beginners most of your running should be done at a comfortable pace. Don’t  worry about pushing yourself. You should be breathing hard but not to the point where you get out of breath. This is especially true for runners who simply want to finish the race.

For those that are interested in pushing the pace, the best way to get faster is by adding some speed training to your schedule. This is done in the form of intervals (periods of increased intensity paired with periods of lesser intensity to recover). Intervals are not just for advanced runners. Training with intervals does more to increase your sustainable running pace then just running three miles at once. 

Stay Motivated

 

The best way to stay motivated is to run with others who share the same goals. Find a local running group through your running specialty store or find one of the many running clubs that offer groups runs. Try to continua lly set events to train for. This keeps your training consistent and helps to motivate you to run longer or faster. 

The Big Day

 

It’s natural to be nervous for your first race, so make sure you plan ahead to reduce as much of the usual stressors as possible.

• Before your training even begins, make sure you get fitted for the proper running shoes.
• Get your number (bib) ahead of time whenever possible.
• Get plenty of rest during the week leading up to the event.. (no parties the night before).
• Make sure you are well hydrated and you’ve eaten the appropriate meal or snack before the race.
• Get to the race early enough to use the facilities and to warm-up and stretch.
• Be smart, be safe, have a great run.

Brett Cohen is a Fitness Consultant, Holistic Lifestyle Coach, Runner and creator of the Ready to Run program. He will be coaching a Labor Day Couch to 5K program for East Side Running Company which begins on July 25th.