.png "Carrie Heidrich")
It is estimated that approximately 9 million Americans run a 5k each year, according to RunningUSA. To put this in perspective, if the entire state of Virginia went for 3.1 mile run, it would be the equivalent to the number of people who laced up and ran a 5k in the US last year. That's an incredible number, but the most important takeaway from that statistic is this: if 9 million people (or the state of Virginia) were able to slay a 5k and proudly wear their commemorative t-shirts, so can you.
So, now that you're feeling more confident in being part of the 6% of the world that runs, and are currently scouring the internet for the latest running shoe in your signature color, let's do some real talk. Making a plan for a successful 3.1 can be confusing and a little overwhelming. That's where we at EW come in. We are a bunch of physical therapists who, by trade, love making plans, and as it so happens, many of us are runners ourselves. Helping others reach their goals and full potential is kind of our thing, so let us help you with yours.
Step 1: Set your goals
Goals are great because they give us direction and motivation. Let's be honest: there are going to be days when it's raining or you would rather stay home and snuggle with the dog than go for a run, so having a goal can help keep you on track. The cool thing is there are no rules to goals - they can be as big as annihilating your significant other’s PR, or as small as trying to keep pace with the parent pushing the double stroller. The point is, your goals should be unique and should motivate you on the days you don’t feel as motivated.
Step 2: The plan
Now that you have identified your race and your goal, let's get going on the plan. Starting with a run-walk program is a great way to let your body adapt to the load and demand of running.
Fun fact: Every time your foot hits the ground when you're running, you land with a load of approximately 2.5 - 3x your body weight.
Your run-walk program should gradually progress with increased running intervals and decreased walking intervals. Progressing too fast can increase your risk of injury no matter how cool your new shoes are. A good rule of thumb is not to progress your mileage more than 10% each week. To start out, running every other day allows your body to absorb the work you're doing and recover. Aiming for 30 minutes of straight running allows you to build a base before you start interval training. As you continue to acclimate to training, a good goal would be to run 3-4 days per week.
Here is an example of a beginner’s week with 13 miles total.
- Monday: 1-mile warm-up, 4- 8 hill repeats, 1-mile cooldown
- Wednesday: 1-mile warm-up, 4x400, 1-mile cooldown
- Friday: 5-mile long run
- Saturday: 3-mile recovery run
Other things to consider
The running part of our running journey is relatively straightforward - right foot, left foot, repeat. There are, however, a few other things to consider that are important for a successful journey and day. Nutrition and hydration is a very important part of training and racing. Your nutritional needs should be individualized to you and should be planned out in advance. Your training and racing need fuel, and that fueling should be practiced. Bananas just aren't for everyone.
Now, let's talk about those shoes. Having the right shoes for your foot and your mechanics is really important. Blisters and black toenails, while they might be cool “badges of honor”, are most likely due to ill-fitting shoes and can be avoided. Having an expert at your local running store watch you run and walk and recommend the right shoe for you is your best bet for getting dialed in to your perfect fit for training and racing.
We at EW can’t wait to see you out on the road in your fast shoes chipping away at your goals. We celebrate you taking the steps to start your running journey, and want to support you along the way. We work with many runners in the greater Birmingham area and use our physical therapy background to help runners perform at their best and recover from injuries. Additionally, the evaluation component of our Run program can help you address imbalances and improve performance. If you are interested in our Run program, click on the link below.
