Woo hoo! So you've started your foray into that crazy sport called running, noice! At this point, all questions that have stopped you from running before have been cast aside, such as "why are you running, you look like you're in so much pain? or "Should I be running too, are there wolves chasing us?!?!"
All jokes aside, running is an excellent source of exercise for body and mind and can be a wonderful way to build community. But other than these upsides, another way to keep yourself accountable is by having a goal race your building to. Whether you're a seasoned runner looking to run a longer race like a half or full marathon or you're looking to run your very first 5k, now, especially with the cooler weather, is the perfect moment to start training.
Where to start if you're a beginner
If you've never consistantly run before, then the best method of starting is alternating between running and walking for about 20-30 minute activities three to four times a week. A good place to start would be run for 30 seconds, walk for 2 minutes. This gives us a ratio of 1:4 running to walking. You'll want to repeat this about 8-12 times. As you feel more comfrotable with the running and recovery during the walking, you can slowly increase the ratio of running to walking. The goal is to eventually build to continuous running. A sample of of building to continuous running is the following:
Week 1 | 30 Sec Run, 2 Min Walk | Ratio 1:4 | Repeat 8 Times |
Week 2 | 1 Min Run, 3 Min Walk | Ratio 1:3 | Repeat 5 times |
Week 3 | 1.5 Min Run, 2.5 Min Walk | Ratio 3:5 | Repeat 5 times |
Week 4 | 2 Min Run, 3 Min Walk | Ratio 2:3 | Repeat 4 times |
Week 5 | 2.5 Min Run, 2.5 Min Walk | Ratio 1:1 | Repeat 4 times |
Week 6 | 3 Min Run, 2 Min Walk | Ratio 3:2 | Repeat 5 times |
Week 7 | 3.5 Min Run, 1.5 Min Walk | Ratio 7:3 | Repeat 4 times |
Week 8 | 4 Min Run, 1 Min Walk | Ratio 4:1 | Repeat 4 times |
Week 9 | 4.5 Min Run, 30 Sec Walk | Ratio 9:1 | Repeat 4 times |
Week 10 | Try Continuous Running! (Stop when needed) | Ratio ∞:1 | Run as long as desired |
The above is just an example, adjust total time or ratios when needed.
How much should I be running for a 5K?
Great question! 5,000 meters is about 3.11 miles, so you'd probably want to make sure your longest run per week is about 4 miles, with maybe 2-3 runs about 3-4 miles each, total mileage doesn't need to be above 20 miles per week. Although not necessary, if you are looking to reach your personal record (PR) or really push the pace, then greater mileage than 20 miles a week may be necessary. But for now, looking to run your first 5K, the follwoing is an example of a training program for a new runner who has acheived continuous running:
1st Run (in miles) | 2nd Run (in miles) | 3rd Run (in miles) | 4th Run (in miles) (Optional) | Total Weekly Mileage (Optional Mileage) | |
Week 1 | 1 | 1 | 2 | 1 | 4 (5) |
Week 2 | 1 | 1 | 2.5 | 1 | 4.5 (5.5) |
Week 3 | 1.5 | 1.5 | 2.5 | 1.5 | 5.5 (7) |
Week 4 | 1.5 | 1.5 | 3 | 1.5 | 6 (7.5) |
Week 5 | 2 | 2 | 3 | 2 | 7 (9) |
Week 6 | 2 | 2 | 4 | 2 | 8 (10) |
Week 7 | 3 | 3 | 4 | 3 | 10 (13) |
Week 8 | 3 | 2 | 2 | 5K! (3.11) | 10.11 |
Again, the above is just an example; adjust weekly runs and total miles as necessary.
Important Tips for Beginners
Start slower and shorter than you think. It can be tempting to run really fast when you're first starting, but running at a comfortable pace at an attainable distance is really important for your aerobic base. For your longer runs, you should be able to maintain a conversation with another person between breaths.
Get yourself a pair of dedicated running shoes! There's not a lot of equipment for running, but running shoes are a really important investment, and your body will thank you. Head on over to a Run Specialty Store (like Fleet Feet!) to have yourself fit in the right size and shoe for your feet.
Speaking of shoes, as much as we want shoes to last forever, shoes have a life of about 400 miles of running. If you're not tracking your mileage, some good indicators that a shoe is at the end of life are excessive wear on the outsole, heavy compression of the midsole (foam underfoot), or you begin to feel discomfort in your joints or feet when you have not changed much else about your training.
As a general rule, don't increase your weekly mileage or time running by more than 10% per week. This will help your body adjust to increasing mileage with a decreased chance of injury.
If possible, track your runs with a phone or GPS-enabled watch and a running app. This will help you understand your progress and see all of the work you've accomplished.
Lastly, find a buddy or group to run with. It's easy to skip a run when you're running by yourself, but when you have other people running with you, it helps keep you accountable.
Where to after this?
There are many other race distances, which I will write about and how to train for in a future post. If you have any questions about running or personal training, please don't hesitate to reach out to me at evin@buffbirds.com. Have the best time with your running journey and do what you can do today!
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