Ready to Run?

Written by Dino Nowak

This article is courtesy of HomeLife.

Have you ever watched a marathon and been amazed at how people can complete such a task? Those athletes are set apart by their determination, discipline, and perseverance to accomplish their goal. If you've ever thought, I'd love to be able to run like that, but it's too late to start, there's no reason for you to sit on the sidelines anymore. You, too, can be on the road to marathon madness.

OK, so you may want to start with a goal that's smaller and more attainable first. A 5K is just the thing. This 3.1-mile run is the perfect staging ground to learn how to train, prevent injury, and enjoy that runner's high. Running is a sport anyone can pick up because you take it at your own pace.

Beginner Basics
Even if you've never run farther than from the television to the refrigerator, these five basics will have you well on your way to the finish line.

1. If you're several pounds over your ideal weight, you'll want to lose some of that in a healthy manner. The obvious question is, "Wouldn't I lose the weight training for a 5K?" The answer is most likely yes, but extra weight will cause strain to your joints and make training more difficult. You may want to begin with a consistent walking regimen.
2. Find a training partner or running club. Running clubs are a valuable resource that provide training tips, support, and motivation.
3. If you're just starting out, begin by walking. Then work up to alternating walking and running, where you run for a few seconds to a few minutes according to your ability, then walk again and resume running when you have caught your breath.
4. Alternate faster runs with slower ones. The faster pace you can maintain without burning out, the more likely you'll be able to keep up with the pack or even pass them come race day.
5. Pace yourself. You don't want to start like a rocket, only to tire out halfway through the race. As you train, set your pace and gradually improve your time as you get stronger. Don't let another runner dictate your pace.

How to Prevent Injury
As with any sport, if you don't take care of yourself, you can experience an injury. To stay healthy, keep these tips in mind as you train:

• Carefully choose the surface you run on. It needs to be firm with some impact absorption. The best surface is a running track, but a soft, flat dirt trail or firm, flat grass trail will do.
• Warm up and stretch well before and after you run.
• Cross training will help you prevent injuries. Swimming or cycling will provide variety and will strengthen muscles you don't use while running.
• Stay hydrated. Sip water throughout the day rather than guzzling a gallon at once.
• Be sensitive to your body and take a day off to rest if you feel susceptible to injury. It's better to give your body extra rest than to be taken out of the race entirely.
• Give yourself plenty of time to train, especially if this is your first race or you haven't run in a long time. Your body needs time to get used to the increased mileage.

Two months is typically a safe amount of time to prepare. With some dedication, persistence, and smart training, you can experience the high that comes with completing your first 5K. But be careful — running can become quite addictive.

See you at the finish line!

Dino Nowak is a certified fitness specialist from Toluca Lake, Calif.