Whatever your goals for starting a marathon training program, be it weight loss or the thrill of competition, you may harbor a secret dread. You may be afraid that your initial efforts will fail. There is something inspiring about seeing runners take to the streets. Watching them run by with the grace of a dancer can take your breath away. Additionally, so can their selflessness. Most of these runners are running for a cause be it Alzheimer’s, domestic violence, or cancer to name a few. All of this inspiration may fuel you to want to take on the challenge of running in a 5K run.

You are going to need to work to get your body into running shape, but it is not nearly as hard as it may seem. The truth is that a lot of people begin their training the wrong way and they can lose steam and end up quitting. This most often happens to those individuals who push themselves too far right out of the gate. Instead, you want to be sure that you pace yourself so that you can keep up with your training program. The best advice is to start of your training program slowly. If you have never run before you are going to want to start by doing a lot more walking. Start of by getting yourself out to take a walk every day. Gradually increase your walking speed, but do not allow yourself to burst into running too quickly.

As you begin to build up your stamina, slowly start to integrate some running into your walking routine. At first, start by walking for say three minutes and then running for one minute. Continue that routine throughout your entire workout, which should be approximately 20-30 minutes. If you start doing this at least three times a week your body will quickly adapt to its 5K condition. While you are increasing your speed, you should also start to slowly increase the distance that you are covering. You want to be sure that you have run the required distance prior to your race so that you have a good idea of what you are getting into.

While you are progressing through your workout regimen, continue to increase your running time while decreasing your walking time. However, do not force yourself to keep running every day of the week. You need to give yourself rest on some days and on others, you should walk. By keeping some walking in your physical fitness regimen, you are going to be helping your body to release some of the tension that it may be holding from your runs.

Trail running is quickly becoming one of the most popular sports in the outdoor industry. Barely recognized as a sport a few years ago, trail running was viewed as a speedy alternative to hiking. If you are a looking for a great way to get in shape while enjoying the outdoors, trail running may be the perfect sport for you. Trail running is a lot like hiking, except instead of taking your time while enjoying the scenery, trail running pushes your physical limitations and has you including speed in your exercise. It is important to make sure that you are in good physical condition before heading out to the trails.

There are numerous benefits to trail running as opposed to running in the city or a residential town. The first benefit is the decreased pressure on your knees and your ankles. When you run on pavement or an equally hard surface, your joints absorb a great deal of shock. Running on a softer surface such as dirt or sand, is less harsh on your joints and will cause fewer problems over time. Another benefit that you won’t get from running in “civilization” is inhaling fewer toxins.

When you run in areas that are highly polluted and congested from vehicles and buildings, you are more likely to breathe in potentially harmful substances. You breathe deeper when you exercise, so you would be inhaling more pollutants than during regular daily activities. Trails are generally set away from commercial or residential areas and have much less pollution in the air. You can breathe easier! Trail running also provides for a varied workout. As the trails are often made up of uneven terrain, your legs will get more exercise as they adapt to changing angles and surfaces. What you will still get from trail running (as opposed to regular track or street running) is the great cardiovascular benefits of running, the increased strength, stamina and flexibility.

You should be prepared if you are going to hit the trails. Knowing where you are going, bring a map or research the trail before hand. Running in the woods or in desert areas is not like running on streets with street signs. It is very easy to get lost and there are very few people that will be around to help you. You should have a backpack with water and a first aid kit in case you run into an emergency. The pack will also provide a bit of extra weight for your workout, increasing your strength as you go. Keep in mind though that if it is too heavy, you will get more easily fatigued and may not be able to run as far.