Introduction:
To anyone who might be reading this, YES, this is a golf fitness website, but I had this article in the archives and thought I’d share it if anyone out there has an interest in running.
Long before I specialized in Golf Performance, I specialized in Running Performance.
I started running road races about 25 years ago when a co-worker asked me if I would want to run a summer run series on Long Island. I was just venturing into the fitness industry and running became a large part of my journey.
Over the past quarter century, I’ve run about 500 road races, including 8 marathons, 30 half marathons, and countless 5K’s. While living in NYC I ran 192 races with the New York Road Runners and 19 races with NYC Runs, just to name a few.
Since moving to Charlotte in the summer of 2022 I’ve already run 38 -5k’s, so I know a little bit about training for and running a 5K.
One thing I didn’t have when I first started running was a coach. My monthly subscription to Runner’s World Magazine and the School of Hard Knocks served as my guides. I learned the hard way, but I learned. Imparting the wisdom of experience is what a coach does. In 2013 I was working at a running store in Columbus Circle NYC then called; NY Running Company (now Fleet Feet) and was asked to coach a group of new runners from couch to 5K, they were affectionately known as the “French Fries” because that’s what they ate after a race.
Are you “Ready to Run”? Let’s Get Started!
Running Your First 5K Race-by Brett Cohen
Are you in need of some extra incentive to do that dreaded cardio workout? Why not try a 5K race? Training for and ultimately racing this very doable distance (3.1) miles, not only provides the means for a leaner physique, but it’s also a way to break out of the cardio training doldrums.
Get off that treadmill or elliptical trainer and take it outside!!
The 5K is the perfect distance for someone new to running or those who want to “become runners” to start with. Although the idea of running a half-marathon may seem glamorous, the reality is most runners who begin with such a formidable distance wind up getting injured along the way.
The training program for a marathon is four months and it is extremely challenging, both physically and mentally. The 5K on the other hand requires relatively little buildup, the training won’t take over your life, and the race itself is over very quickly. It’s the ideal distance for your first race.
Getting Started
Set attainable goals. At first, your goal should just be to finish and enjoy yourself. Don’t worry about speed or pushing yourself. By logging only three to four runs per week, you can be ready to run the 5K distance in just 5-6 weeks, even if you’ve never run before.
Use a Training Program
If you’ve never run before, start with this eight-day walking program. (Walk for 20 minutes for four days, then walk for 30 minutes for the next four days. Continue this program by completing a 30-minute circuit of running for two minutes and walking for four, done five times consecutively. Do this routine three times a week, adding one minute to your running time, while subtracting a minute from your walking time each week for four weeks. But at the end of four weeks you’ll be running for 30 minutes!)
Pace Yourself
For true beginners, most of your running should be done at a comfortable pace. Don’t worry about pushing yourself. You should be breathing hard but not to the point where you get out of breath. This is especially true for runners who simply want to finish the race.
For those who are interested in pushing the pace, the best way to get faster is by adding some speed training to your schedule. This is done in the form of intervals (periods of increased intensity paired with periods of lesser intensity to recover). Intervals are not just for advanced runners. Training with intervals does more to increase your sustainable running pace than just running three miles at once.
Stay Motivated
The best way to stay motivated is to run with others who share the same goals. Find a local running group through your running specialty store or find one of the many running clubs that offer group runs. Try to continually set events to train for. This keeps your training consistent and helps to motivate you to run longer or faster.
The Big Day
It’s natural to be nervous for your first race, so make sure you plan to reduce as many of the usual stressors as possible.
- Before your training even begins, make sure you get fitted for the proper running shoes.
- Get your number (bib) ahead of time whenever possible.
- Get plenty of rest during the week leading up to the event.. (no parties the night before).
- Make sure you are well hydrated and you’ve eaten the appropriate meal or snack before the race.
- Get to the race early enough to use the facilities and to warm up and stretch.
- Be smart, be safe, and have a great run.
Brett Cohen is a Fitness Consultant, Holistic Lifestyle Coach, Runner, and creator of the Ready to Run program.
He will be coaching a Labor Day Couch to 5K program for East Side Running Company which begins on July 25th.