How to Run in Your First 5k

So I am not what you would call a runner. I am built more for a Dallas Cowboys middle linebacker than anything else. However I got it in my head one day that I wanted to run a 5k. Having never ran a full mile outdoorz and only about 1.25 miles on a treadmill I figure I had my work cut out for me. I am now about 2 weeks away from my goal of running a 5k and can run outside 3 miles in about 30 minutes. I thought I would share what I did and give some tips so if anyone out there wants to give it a shot they can.

Set a Goal

My goal was to run the Medical Center 10k (the 5k race). I don’t think it really matters what your goal is as long as you set one. Well actually strike that. Make your goal realistic. I have never really ran before except if something was chasing me. I didn’t set my goal to be running in a marathon. That would have only lasted about a week and then it would have felt impossible. 3.1 miles seemed possible, I wouldn’t be happy about it, but at least I know it’s doable. Lofty goals are good, but I think minor goals between major goals are better. I think a major goal for me is to participate in a sprint triathlon. This 5k was a minor goal for me to get to the triathlon point next summer.

Get a Program

My program was the Couch to 5k. I seemed to call out to me since 1) love the couch and 2) wanted to run in a 5k. Funny how that worked. I didn’t bother checking with a physician or anything like that. Just use your head. Don’t do anything stupid that would hurt you. Don’t push yourself to the point where you puke. This is supposed to be fun!

Get some music

I have found that I am good for about 1.5 miles with nothing but the air whipping slowly through my hair and the sound of my panting like lab in heat. After that I need something to take my mind off the running. I suggest a small mp3 player. 512mb players can be found now for less than 50 bucks online and are a great investment for beginning runners. An arm strap for the player is a good purchase as well. I eventually want to get the Nike and iPod system. That thing looks awesome.

Get a Partner

I am lucky enough to have a great girlfriend who runs with me. She has done a few 5k’s and a 10k and can definitely motivate me to keep running when I am ready to stop. I have tried running a few times on my own, but I am just not that motivated on my own and end up cheating and walking some. Hey I never said I was perfect. Like many things in life, accountability is a great thing to have, especially when you start running.

Sign Up and Run!

One of the most important things you could do is pay your money and sign up for the race. Once you have about 25 bucks invested you are more likely to actually do it.

I have found this whole experience to be a great thing. I have enjoyed the running and feel like I am accomplishing something, since I know 10 weeks ago this wasn’t really possible. I am actually going to do a 5k in Logan county the week before the Medical Center race since the workout has gone so well…we will call that a practice run. Get it? Practice “run”. I am hilarious.

7 comments September 18th, 2007