5k Basics for a Beginner Runner

When I decided to start getting into shape I could only run a few blocks and even that was pushing my limits. Fortunately I decided to stick with it. I kept running and I started to improve.

After a few months of running, I finally signed up for my first 5K. When I crossed that first finish line, I was hooked. Now, I am up to doing marathons and triathlons. My big goal for this year will be a Half Iron Man in Augusta Georgia on September 30th.

If you are considering running a 5K, but you haven’t run before or you are a runner trying to get back into a rhythm, here are some tips to help you reach your goal.

Sign Up For a 5K Race

The big way to get motivated to run is to officially throw your hat into the ring. Pick a race and sign up. Click HERE to find out what races are coming up in the Charleston area. One great race not on the list is Komen Lowcountry Race for the Cure October 20, 2012 on Daniel Island. Having an actual goal and date to work toward will help you focus and commit to your training. If you are truly a new runner, make sure the race is at least eight weeks away to give yourself plenty of time to build up your running distance slowly.

Get Yourself Some Running Gear

The only piece of running gear you really need to run a 5K is a good pair of running shoes. Go to your local running specialty store and get properly fit for a pair of sneakers. I go to Try Sports for my running shoes, but there are several in the Charleston area. Make sure they watch how you run in several pairs of shoes. They should be looking to make sure that the shoe helps support how you run. If the running shoes do not feel comfortable, keep looking. Your sneakers should not hurt your feet.


The first step to train for a 5K is to find a training plan that is at a good level for you. If this is your first 5K, stick with a beginner’s plan. After you finish your first race, you can then use a higher intensity training plan, but your first race is about finishing and wanting to run another race. It’s not about time. Here is a link to a free Couch to 5k running plan.

With any training plan, it is important to start slowly. Run the amount the plan recommends each day and rest when the plan says to rest. Don’t make the mistake of thinking that you need to run more than the plan dictates as that can lead to injury or burnout. The key to increasing your distance (or speed) is to do so gradually.

You should also start each run with some stretching to loosen your muscles and then a five-minute brisk walk. A proper warm-up can help decrease the chance of injury and will help your muscles get stronger quicker. On the same note, don’t forget a five-minute walk as a cool down as well.

You also need to consider your pace while running. Are you running too fast or too slow? How do you judge if your pace is right for you? That’s easy. Use the “talk test”. While running, you should be able to talk comfortably, but not sing comfortably. This rule means that if you can’t carry on a conversation comfortably while running then your pace is too fast. You need to slow down. On the other hand, if you can belt out a tune without issue, then your pace is too slow. Speed it up.

One last thing to remember while you’re training is to have fun. Yes, there will be some runs that are harder than others and there will be times that you don’t feel like pounding the pavement, but overall you should enjoy at least the sense of accomplishment that finishing a run brings. If you’re really not having fun, try to run with a friend. The companionship can make a world of difference.

What To Eat While in Training

First, it is important to note that you can train for and run a 5K without making any real changes to your diet, assuming you had a fairly normal American diet to begin with. (Please don’t think you can eat only Twinkies all day long and run a 5K.) If the idea of changing your eating habits is holding you back from registering for your first race, please sign up. After you get the running thing down you can work on adjusting your diet. Sometimes it is better to tackle changing one habit at a time.

Once you’re ready to begin eating like a runner, try to stick to lean protein, fruits, vegetables and whole grains. You want to avoid sugar and processed foods as much as possible.  A couple days before your big race you can do some carbo-loading, which means eat additional good carbs like brown rice or sweet potatoes, to add to your body’s store of glycogen. Glycogen is the easiest form of fuel for your body to use during a race and having a little extra in your tank can help.

Whether you decide to transform what you eat or not, the one nutrition rule you must follow is to drink plenty of water every day. Making sure your body is well-hydrated at all times will make your training easier and race day much more fun. Don’t skimp on the water!

Now go sign up for a 5K, find a training plan, buy some good running shoes, and hydrate. You’ll finish that 5K in no time and you will be glad you did!

Most of this information was from Active.com which is a great source for training, nutrition and resources to help you get and stay healthy.

Contact me if you need help training for your 5k.


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