"Running Your First 5K!" By: Marc Suznovich, PT, DPT
Jul. 30, 2010
A 5K race is a good and achievable goal for a beginner runner or
even someone who walks consistently. To ensure a safe,
enjoyable, and injury-free experience proper equipment is a
necessity. Proper fitting running shoes are the most important
piece of equipment when beginning a running program. Please refer
to the article on Sports Physical Therapy's website, "Choosing
Running Shoes," to find out what to look for in fit, weight, and
construction of a running shoe. In addition to proper
footwear, proper socks for running are a must. Running socks,
which can be purchased at any running store, will cushion the
impact of the foot on the ground, saving your feet from
blisters. Check out the other two articles on our website
"Running Injuries" and "To Stretch," for additional information on
ways to prevent injury when running.
When should I start training?
Before you start any training program for a 5K, the participant
should be able to walk at a comfortable pace for 30 minutes without
stopping. He or she should feel no shortness of breath and be able
to hold a conversation; this is called a "talking pace." "Talking
pace" is the speed where you can still talk in sentences without
losing your breath. This gives you an idea of your exercise
endurance. One of the best methods of increasing your
jogging/running endurance time is the jog/run-walk program.
The Jog/Run-Walk Program
The Jog/Run-Walk program is a basic running program for people
who are just starting out. By following this 10-week schedule from
Runner's World, you will be at 30 minutes of continuous
jogging/running in just over two months! For the running newcomer,
I recommend starting with week 1; for those who have some running
experience, I recommend starting with week 6.
Begin with a 5 minute walk to warm-up the body, then utilize the
Run-Walk plan alternating running and walking according to the
appropriate week's schedule for a total of 30 minutes of exercise.
Remember to finish each workout with five minutes of walking at a
slower pace to cool the body down.
WEEK
1: Two minutes running/four minutes walking
2: Three minutes running/three minutes
walking
3: Four minutes running/two minutes walking
4: Five minutes running/three minutes
walking
5: Seven minutes running/three minutes
walking
6: Eight minutes running/two minutes walking
7: Nine minutes running/one minute walking
8: Thirteen minutes running/two minutes
walking
9: Fourteen minutes running/one minute
walking
10: Run the whole time - 30 minutes
So, now I can jog/run for 30 minutes - what's
next?
Find a beginner training program online for a 5K. If this
is your first 5K, I recommend a training program that is at least 7
weeks long. With any training program, make sure it follows
the 10% golden rule- each week the total mileage or total time
increases by 10%. Following this rule will improve your
fitness at a safe pace and help you stay
injury-free.
Important Things To Remember
-DO get clearance from your physician before starting a training
program.
-DO NOT run with an injury -see a physical therapist!
-Stay hydrated during your runs.
-Warm-up before and cool-down after each training run.
-Run in proper attire based on the weather.
-Have some form of identification on you when running
outside.
-HAVE FUN!!!