Running a 5k with your officemates can be a great way to get healthier and reach a goal with the support and camaraderie of a group challenge. With the fall running season fast approaching, there’s no better time to set your sights on a finish line, and to help you cross it, there are four important steps to take before your first training session.
This post was adapted with permission from Fit-Travels.com.
Competitive and non-competitive 5ks seem to be everywhere these days. They are, and for good reasons: They’re great goals for those new to running, they create active communities around nonprofits and charitable causes, and they’re a safe and healthy distance for most to train for on a regular basis. Plus you can train for and run them anywhere, whether you’re at home or traveling. But that doesn’t mean a 5k isn’t intimidating–believe me, it is! The farthest many of us run before training for a 5k is often a mile…and that was way back in PE class. But making the leap from a mile to more than three doesn’t have to be so daunting, and with the right preparation, it’s something someone at any fitness level can do! Here are the four most important steps to take before crossing the starting line of your first (or 15th!) 5k:
1. Get the right shoes
Before you step foot onto the road or trail for your first walk, head to the professionals at running specialty stores to get the proper gear. If you’ve never been fit for shoes before, you’d be amazed at the improvement even the smallest difference in fits can make to how you perform and feel while walking and running. The pros will analyze your running form and the structure of your feet to recommend the best options to make your training more efficient and comfortable. They can also recommend gear, nutrition, and hydration options, too. You may notice the better quality and proper-fitting shoes may be more expensive than you’re used to, but the investment is SO worth it. Once I was fit properly by Charlotte Running Company into a pair of Brooks I would never have considered otherwise, my regular knee pain nearly disappeared and I was hooked. I’ll never trust my feet or training to anything other than the running pros again!
Some of our favorite stores:
- Fleet Feet Sports
- TrySports (NC only)
- Run On! stores
See more: Competitor Magazine’s 50 Best Running Stores in America
2. Form a team
It’s been proven that training with a partner or team helps keep you accountable and make training more enjoyable, no matter what you’re training for. There’s no better time to have a team around you than when you’re getting ready for your first 5k. And you don’t have to find people at your same fitness level, unless you want to, but having a range of abilities in your group can help encourage each other as well. Plus, you can commiserate on particularly unpleasant walks/runs and celebrate the great ones–especially the end 5k when you cross the finish line together!
Some of our favorite teammates:
- Each other
- Family
- Friends, neighbors, coworkers
- The lady who’s been taking yoga class next to you for months whom you’ve never actually met
- The baristas who remember your coffee order
Courtesy of Chicago Sun-Times
3. Sign up for the right event
5ks are like fingerprints: no two are alike. Even the same race will change year to year when you consider all the variables: course, weather, crowd, cause, theme, and your own personal fitness. If you’re new to 5ks, look for races that have flatter courses in locations with better weather during the time of year you’ll be running. Also look for races that you’ll genuinely enjoy, like 5ks around a cause you support, one many of your friends will be attending, one with a crazy theme, and/or a race with fun obstacles along the way. Once you’ve found your race, register! Registering is an important step of commitment, making it much less likely that you’ll back out.
Some of our favorite 5k events:
- The Color Run – National
- Epic Fail Challenge – National (and inspired by the show Wipeout, which we love!)
- Craft Brew Races – Northeast, but other beer runs can be found virtually everywhere
Get extra weird with 15 of the Most Unusual Races in the World from RunItFast.com!
4. Train with the best program for you
Training for your first 5k does not mean trying to run 3.1 miles straight on your first try. Safe and effective training programs for first-timers are typically 8- to 12-week progressions starting with walking then increasing walk/jog intervals slowly leading up to running 3.1 miles continuously at whatever pace is manageable for you. You can find many DIY programs by doing a quick search for “5k training” or “couch to 5k running programs,” and many of these may be just what you need. Some may want more guidance by participating in a group training program (many running shoe stores offer these) or by working one-on-one with a personal trainer or running coach, both of which we enthusiastically recommend for those running their first races.
Some of our favorite training programs:
- Fleet Feet’s No Boundaries programs for beginners (10-12 weeks)
- 5k Meetup Groups
- 5k training groups through local running clubs – Find one near you
Bonus Step 5. Enjoy the run!
Run, jog, walk, it doesn’t matter. Cross that finish line, and you’ll have accomplished something to be incredibly proud of! And don’t forget to celebrate afterward 🙂
Body Mechanix, Inc. is a Charlotte, NC-based company specializing in injury prevention, workplace ergonomics and physical therapy. Led by certified ergonomics assessment specialists, BMI provides on-site ergonomics analyses, injury prevention programs, wellness programs, and other services to large and small companies across the US.