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.