One of the most satisfying experiences available to everyone is to compete in and complete a marathon.  For most of us we need to start somewhere a little less ambitious, something like a 5k (3.1 miles) would be perfect.  These are one of the more prevalent formats today based on the sheer number of events nationwide.  They also are the perfect staging ground to move up to a 10k on your way to a full-blown marathon.

So, how do you go about training for a 5k and what must be considered?  What kind of shoes should you wear and how do you keep from getting injured?

There are numerous books and training programs dedicated to these very questions.  We’ll take a look at 5 points for a beginner embarking on their first 5K. The best training programs are customized to the individual, but they all share some points in common.

5 Pointers for New Runners:

1. First and foremost, if you have struggled with extra weight you’ll want to lose some of that in a healthy manner.  This will make your 5k training and race easier.  The obvious question is “wouldn’t I lose weight training for the 5k” The answer is most likely yes, however it will certainly make your training easier and reduce the strain to your joints if you can drop the weight before you start your serious training.

2. Get with a training partner or more preferably a training club, if possible.  Check your local sporting good store or running specialty store to find area groups.  Running clubs provide training tips, support, and motivation and are a valuable resource.

3. Get some miles under your belt. If you’re just starting out, begin with a walk and work up to a walk/run.  Run for a few seconds to a few minutes whatever you can do.  Then begin to walk again and resume running when you have caught your breath.  Try to remember how long or how far you’re able to run before stopping.  You should try to improve upon this each time. 

4. Alternate faster runs with slower ones.  The faster you can maintain your pace without burning out you will be able to keep up with the pack and even pass them.  The 5K event is more about speed than endurance so work on and develop this.

5. Be sure to pace yourself during your run.  You would not want to start off like a shot out of a rifle only to tire out half way through the race.  Set your pace and gradually through your training try to improve your time as you get stronger.  Do not let another runner dictate your pace.

A general sample program might look something like this:

• Start off completing 2 miles twice a week for the first two weeks with an easy day or day off in between. 
  
  
• Cross train by doing something different like cycling or swimming one of the days during the week.
  
  
• Finally, go for an easier run, but stay out longer.  For example, run a half hour to 50 minutes once a week.
  
  
• After those first two weeks increase your distance by a half a mile for the next two weeks (2.5miles) Moving up to 3 miles on the last 2 weeks. Keep rest days in between to reduce injury and allow your body to adapt and heal.

Injury prevention:

• All your hard work and effort can be jeopardized if you fall prey to a serious injury.  Keep these tips in mind to reduce the chances.

• Be aware of the surface you train on.  It needs to be firm with some impact absorption.  The best surfaces of course are running tracks, but if you don’t have access to them a soft flat dirt trail will do or firm flat grass.

• Remember to warm-up and stretch before training and racing.

• Cross train to prevent injuries, try swimming or cycling to provide some variety.

• Make sure you are staying hydrated.  Sip throughout the day; do not guzzle a gallon of water all at once.

• Be sensitive to your body and do not be afraid to take a day off to rest if you feel susceptible to an injury.  It is much better to give your body that extra day than to be taken out of the race entirely because you did not listen to your body’s cues.

• Give yourself plenty of time to train, especially if this is your first race or you have not run in a long time.  It takes your body time to get used to the increased mileage you’ll be running.  Typically, two months is a safe amount of time to prepare.

With some dedication and persistence you will be on your way to achieving what only a handful of people ever do, completing a 5k.  Be careful it can become quite addicting; if you feel comfortable afterwards move up to a 10K, the sky is the limit.  See you at the finish line.

Choosing the right running shoe:

• Get a running shoe, not a cross trainer or your old tennis shoes.
  
  
• Go to a running store.  This is your best bet.
  
  
• Bring the socks you’ll be training and racing in.
  
  
• Be honest and let the salesperson know if this is your first running endeavor.
  
  
• Make sure the salesperson watches you run.  They should analyze your specific running style and find the best match for you.

How to find local 5k races:

Check your local paper under the health section or go to www.running-world.net or www.komen.org/race.

Dino Nowak is author of The Final Makeover , and a certified health and fitness expert from Hollywood, California.