5K

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Plan for running a successful 5K by starting with these training and preparation tips.

By Diana Rodriguez Medically reviewed by Niya Jones, MD, MPH

Whether you take up running because it could be a stress reliever, you're trying to lose weight, or it's just something you've always wanted to do, there are a few important things to remember before you get started. Working toward a specific goal will help you pace yourself and avoid injury. One popular and realistic goal is training to run a 5K race.

Training to Run a 5K
The initial step in preparing to run your first 5K is coming up with a gradual training program to build up strength and stamina. Of course, you should never start a fitness program without first checking with your doctor. Before hitting the pavement, visit your doctor for a full checkup to make sure there are no health problems that could affect your ability to begin a running program.

Walk first. If you haven't exercised much before, start out your training with an eight-day walking program. For the first four days of training, walk for 20 minutes; then increase the workout to 30 minutes for the last four days of your walking training.
Start slowly. If you have already been exercising, you'll want to devote about four workouts per week to a mix of running and walking.
Run a little, walk a little. Don't push yourself too much too early, since that may only lead to injury and burnout. Start out by running for two minutes, then walking for four minutes, for 30 minutes total.
Keep it up. Move at the pace in which your body feels most comfortable; keep up that routine until it becomes too easy. Then you can increase the intensity.
Fire it up. When ready, move minutes from walking time to running time. Run for three minutes and walk for three, run for four minutes and walk for two, and so on until you can run 30 minutes comfortably without taking a break.

Running a 5K: What to Wear
To stay comfortable and injury-free, choose running clothes and shoes wisely. The wrong shoes can make running hard on your knees, legs, and ankles, and wearing too much or too little clothing can make it uncomfortable if you're overly warm or too cold. Keep these tips in mind:

Head to a running shoe store, and ask a consultant to help you pick the best shoes for your feet and your stride. Look for shoes that are well cushioned, offer good stability, and are designed for running. Make sure there is a little bit of extra room (about an inch or so) left between the end of your toes and the tip of the shoe. Always shop for running shoes later in the day, when your feet are swollen a bit and are larger.
When it comes to clothes, always dress for warmer weather, and dress in layers. In cold weather, make sure that your skin is covered while you run, but don't pile on heavy clothing, which can cause you to sweat too much.
Make sure that the layer closest to your skin is made of a material that draws sweat away from the skin — polypropylene or thermal materials work well. The next layer should help insulate you and keep you warm, so cotton clothing works well. The outermost layer should help protect you against wind and rain.

Running a 5K: Getting Support
To make training for a 5K a little more fun, and help you stay motivated, consider running with a friend. There are two local running clubs and organizations that you might find useful for planning group runs. http://www.runninginthesanjuans.com/blog for Marathon training and http://runladiesrun.com/rlr/ for the ladies only.

Once your doctor has checked you out and given the go-ahead, lace up your shoes, hit the track, and sign up for that 5K. Give yourself enough time for proper training and preparation, and then just enjoy your run.