Advice, first "5K" coming up and I'm not a runner yet…

posted 3 years ago in Fitness
Post # 3
2571 posts
Sugar bee
  • Wedding: November 2013

Check out Couch 2 5k – they will help you get prepared for a 5k.

In the meantime, perhaps sign up for the 1 mile fun run and see how you like that?  A 5k is 3.1 miles and it might be intimidating for someone who hasn’t been training for a few months at least consistently. 🙂

Post # 4
251 posts
Helper bee
  • Wedding: September 2013

Couch 2 5k is an app you can download. It’ll help you train. It goes by weeks so if youre finding that you’re breezing through you can skip here and there. I am not a runner at all and I just started week 2 day 1. It eases you into running. (week 1 is 60 seconds of running 90 seconds of walking repeated)

The app is super friendly, it prompts you when to walk and when to run (I have an Iphone, i’ve heard it’s a bit tricky with an andriod)


Good luck!

Post # 5
2657 posts
Sugar bee

A month may be too soon if you don’t have any previous experience with running.  I highly recommend Couch to 5k for a good training program:  There’s also a program called Pooch to 5k if you’re interested in running with a dog (I tried it for a while but realized our dog didn’t like to run as much as I).

Post # 6
1060 posts
Bumble bee
  • Wedding: October 2012

@kris325:  I would suggest starting slow and working your way up. If you have a stopwatch or even using an app on your phone you can set a timer for 2 mins running ;30 seconds walking. Try to do that for 15-20 mins. Then each time you go out try to run a little longer. If you can get to 30 minutes of exercise, then try doing 5 Mins running;1 minute walking. It’s all about building endurance.

Not sure if you are anywhere near a running room club but they have free runs usually on wednesday nights and sunday mornings and they are great for training purposes. They have different groups you can run with depending on how far/fast you want to go, there is something for everyone there and it is really motivating to push yourself.

Post # 7
2661 posts
Sugar bee
  • Wedding: August 2015

Couch to 5k is definitely a great program, but I agree that a month might be too soon. The program I did was about 9 weeks long, so you might be better off having more like 2 months to train. Or you can always do a walk/run instead of running the entire 5k.

I started my program on a treadmill, so here’s a good routine for treadmill training:

Post # 8
5460 posts
Bee Keeper
  • Wedding: August 2012

Another couch to 5k suggestion- I’ve heard great things about it!

A few other tips as well: 

-Get fitted for shoes at a running specialty store.  The will look at your foot, your stride, your footstrike, and your gait to find a pair of shoes that will work for YOU.  They are expensive, so what I sometimes do is look for that particular shoe on zappos instead.

-Dress appropriately.  It will feel about 20 degrees hotter when you’re running than it actually is.  Cotton is NOT your friend.  Wear breathable fabrics instead.  This includes socks! 

-Hydrate.  Hyrdate.  HYDRATE!  Don’t over-hydrate though.  I like to water down some gatorade or powerade on really hot days.  I find it too sweet for my taste so I mix it with water.

-Warm up, stretch, cool down, and stretch.  Always stretch after a run. 

-Go slowly.  Very slowly.  Embarrassingly slowly.  You should be able to talk (a few words or a sentence, not a paragraph).  If you’re gasping for air 5 minutes in to a workout you’re running too fast. 

-Know that you’ll be out of breath, sore, tired, and sweaty.  DO NOT GIVE UPYou can do this!!! 

-Take days off too… rest is as important as the effort.  Overtraining can set you back with issues like shin slpints, fasciitis, blisters, and other aches & pains.  Start with 2 days a week and aim for 3.  I only ran 4 days a week while marathon training, but I incorporated cross training and strength training to have a well balanced regime for well balanced health.


Post # 9
1648 posts
Bumble bee
  • Wedding: August 2012

@DaneLady:  Just to add to the Hydration bit: always drink lots of water the day before a run. You hydrate today, for tomorrow. I water down my sports drinks too; they’re too sweet!

Post # 12
1464 posts
Bumble bee
  • Wedding: October 2013

  • Yes, you have enough time to train for a 5K in a month
  • Couch to 5K is good, but I prefer the beginner’s running plan in “Idiot’s Guide to Running”, and besides the plan it has a whole lot of other information, including shoes, stretching, etc.  The plan in there will get you to running 30 minutes non-stop.
  • a 5K is 3.1 miles.  You can walk this in under an hour, so even if you epically fail on your training you will still be able to complete this by walking.

Post # 14
1015 posts
Bumble bee
  • Wedding: June 2012

@DaneLady:  I agree 100%. 

The most important thing for newbie runners is to slow down.  People are anxious to sprint, but there’s a reason why sprint events are only a few meters, rather than a few miles 🙂  When you start, go slow, and walk if you need to.  Don’t give up.  You’ll get there 🙂

Post # 15
563 posts
Busy bee
  • Wedding: September 2013

@kris325:  No worries, a 5k isn’t very far 🙂 I only trained a little bit and never even made it past 2.5 miles during training and was able to easily run my first 5k! Do a lot of stretching before/after your runs and listen to your body if you need to walk for a bit.

@mrs_pudding_pop:  +1 on the couch to 5k program.

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