If you set a goal to run a 5K this year, it’s time to get off the couch.
If you haven’t run in a while — or ever — training for a 5K can take up to 9 weeks.
Most “couch to 5K” plans start with a combination of walking and jogging, adding in longer and longer periods of jogging and running until you can run 3.1 miles without stopping.
Tips for Starting Out
Getting the right shoes is critical. Visiting a local running store to get properly fitted running shoes can help prevent damage and pain in your feet, ankles, shins, knees and hips. Expect to pay anywhere from $50 to $200 for shoes.
“Finding the right shoes for you is a personal and ongoing challenge. You need to experiment to find what works, and as your fitness and running characteristics change, your shoes can and should change as well,” according to Runner’s World. Some stores allow you to try shoes out for a week and return them if they don’t feel right, so be sure to ask about individual store policies.
In addition, cross training (weight lifting, biking, swimming and other activities) can give your running a boost and help prevent injuries. In the cold late winter months, training indoors can be a welcome break from cold temperatures, too.
Training with Others
Training for a 5K (or longer) is much easier and more fun with other people. Running groups can hold you accountable — it’s easy to talk yourself out of a run, but it’s harder when other people are expecting you to show up. You’ll also have someone to chat with, motivate you and pace you during your run.
Pacers here in Alexandria has group “social” runs several times per week — see the schedule at www.runpacers.com/social-runs/. The Alexandria Chapter of Moms Run This Town frequently coordinates group runs for local women — or you can ask for a running buddy through their Facebook group. Kingstowne Striders has free Saturday morning group runs, as well.
Local Races to Target
Here are a few upcoming runs at 4 miles or less that you can target in Alexandria and Arlington:
- Feb. 11: Love the Run You’re With 5K
- March 10: Four Courts Four Miler
- April 6: Crystal City 5K Fridays (Also April 13, 20 and 27)
- April 15: Beginners’ 5K
- April 22: Parkway Classic (5K or 10 miler)
There are also a number of “virtual” races — you can run your own course either at a set time or on your own schedule and have your medal arrive in the mail. Check out the Jan. 18 Braver Than You Believe 5K, the Feb. 2 Groundhog Day 2.2 Mile or the Feb. 3 Race Across China (part of a series with international themes).
