4J4A2726_opt.jpg
Looking to get in shape this year?
Try signing up for a 5K race. The training process will help you stay active, tone up and commit to self-improvement.
If you're a first-timer, don't sweat it. No prior running experience is necessary, and you can go at your own pace. If you can walk, you can do a 5K, which is about 3.1 miles. And you'll never forget crossing the finish line of your first race.
Need more encouragement? Tom Vladimir, a lifelong runner and owner of the Runner's Edge store in Boca Raton, shares his advice for training for your first 5K.
Be consistent. "Don't be a weekend warrior because you didn't have time to run during the week," says Vladimir. "Don't try to cram it in in one or two days." He suggests training three to four times a week for 10 weeks. That timeframe will help you get in good shape and minimize risk of injury. "The faster you train, the more likely you are to get hurt."
Start easy. "It's more about distance than how fast you run," he says. Run for 30 seconds, and walk for one minute. Then do one minute of running and one minute of walking. "Increase running, and decrease walking," says Vladimir.
Stay accountable. Find a buddy to train with. "More important than having a coach is having someone to keep you in check," he says. It can be someone walking with you, running with you or riding a bike next to you.
Prep for the heat. "There's a misunderstanding about sweating when you're exercising," he says. "Just because you're sweating doesn't mean you're getting in shape." He suggests training in the morning and evening when it's cooler. Dress in moisture-wicking fabrics to stay cool, and remember to hydrate.
Aim to finish the race. On race day, ignore how fast you're going. "Your goal is to complete the race, complete the distance," says Vladimir. "It doesn't matter how quick your pace is."
