Get your running startright here
This week, I want to touch on preparing beginners for your first 5K or 10K run and what you need to know to finish the race. There are three great events coming up, each harder than the next, for which you can prepare.
First thing first: Before you actually get out there and do your first training session, you need to do and understand a few things:
1. Get fitted with proper running shoes! Listen up, I will say this again: Get fitted with proper running shoes that are designed for the way you run. This may be the single most important thing you will do to prepare for running.
2. Start slow. The No. 1 reason newbies stop running is they overdo it at the start. For most people who do not run, your body needs time to adjust to the demands of increased cardio and the impact to legs, ankles and feet.
3. Running on a treadmill is not the same thing as running on pavement or trails. Many people do treadmill work, which is a great way to start, with less impact to your overall running experience. However, when you find yourself out on the open road and thinking to yourself, "Why does this feel so much more difficult?" you will quickly understand the differences. Remember that treadmills are moving so they are assisting you and have built in cushion when your feet land, which lessens the impact of running.
4. Understand the distance. For example, a 5K run is 3.1 miles and a 10K is 6.2 miles. There are also a number of races in our area that are just 3 miles or 5 miles, so it is important that you understand the distance for which you're preparing.
5. Another getting started point is to get out and try walking 3 miles, then 5 miles and get a feel for the distance. Many people get their first taste of the distance by running it. This usually ends in: "I tried to run it, but gave up about a mile in."
6. Learn to pace yourself. Set a comfortable pace that does not put too much stress on your endurance. It is important to understand that as a beginner, you are racing yourself, so the goal is to finish. Start slow. Find a rhythm that feels easy. Don't push, as you can always kick up your pace as you get closer to the finish.
7. Be sure to breathe properly. Slow down your breathing with longer deeper breaths. Breathe from your diaphragm and exhale fully to allow for maximum oxygen intake.
8. Eat correctly. So many people try dieting and add running at the same time. This is a big mistake; your body needs fuel to run. Eat smaller portions and more frequent meals, with balanced foods like fruits, veggies, and lean protein. Missing meals or eating too few calories will take an immediate toll on your running and you will feel tired and unmotivated at the end of your workouts.
Here are three races you can gear up for as a beginner. Remember that with all races, you can either walk, jog or run. In most cases, it is good to mix up all three to make it through your first races.
Race 1
Sunday, April 27: 5-mile Spring Dash
Location: Downtown, Coeur d'Alene
Start time: 10 a.m. This is a walk, jog or run event.
Race 2
Sunday, May 4: 7.46-mile 38th Annual Bloomsday Run
Location: Downtown Spokane
Start time: Varies. Elite/Corp runners start at 9 a.m. This is a walk, jog or run event.
Race 3
Sunday, May 25: Coeur d'Alene Marathon 5K
Location: Front Avenue downtown Coeur d'Alene.
Start time: 8 a.m. This is a jog or run event.
Setting goals is always a great idea when it comes to fitness and here is the perfect chance to start a training regimen with three goals in mind. Once you have finished the races using safe and moderate exercise, you will be on your way to feeling great and having a very active summer.
Judd Jones is a director for the Hagadone Corporation.