Getting Ready for a 5k Race

Running is great exercise, and you don’t have to go marathon distances to enjoy its benefits. The 5k distance (3.1 miles) is a popular choice for new runners, because it’s a manageable distance, but challenging enough to improve stamina, strength and skill. From nonprofit fun runs to Turkey Trots and running club events, signing up for a 5k is a great way to get moving, enjoy the outdoors and connect with friends and neighbors.

“The 5k distance is great for both experienced and beginner runners, and for those who prefer a walking pace as well,” says Stephanie Stuart, MD, an emergency medicine physician and Chief Medical Officer at Adventist Health Sonora. “You can get your heart rate up and burn plenty of calories.”

If you’re interested in running (or walking) your first 5k, it can be hard to know where to start training. Keep these tips in mind as you prepare for your next 5k race.

Taking the first steps
First, a great way to motivate yourself is to sign up for a 5k race. The 5k distance is the most popular distance among new and experienced runners, which means it will be easy to find a race near you. Better yet, sign up with a friend so you can train together and help keep each other motivated.

As you start training, remember to start slowly — running 3 miles on your first day of training may not be realistic and could lead to injury. Often, it’s best to start out with short runs or start out walking and gradually increase your distance. “When we’re talking to patients about starting a new exercise routine, we advise them to start slow,” explains Dr. Stuart. “That might mean just walking the first time out, or a combination of running and walking. The goal is to not overdo it right out of the gate.” If you’re starting your training journey after an illness or injury, consider discussing your plan with your doctor first.

It’s also important to incorporate other fitness activities — and rest — into your training program. Your body requires various activities to gain endurance and speed while preventing injury. Strength training is especially important as it helps reduce the risk of injury. “I’m a long-distance runner, but I also enjoy weightlifting, paddle boarding and hiking,” says Dr. Stuart. These additional activities help her with full-body conditioning. “Plus, it helps me stay motivated when I change things up now and then,” she adds. Other activities you might consider include swimming, bicycling or a game of basketball or pickleball.

But don’t plan to exercise nonstop! Remember that rest is essential too. Plan on at least one or two days for rest each week. This allows your body time to recover.

Read More: Five Strategies to Reach Your Wellness Goals

Steady progress ends in celebration
When training for a 5k, experts recommend increasing the amount you run per week by only 10%. So, if you start with running 5 miles over a week, the following week you’d add an additional half mile. Eventually, to run a 5k without stopping, your goal should be to work up to running more than 10 miles per week.

“Progress doesn’t happen overnight,” Dr. Stuart reminds new runners. “Some days, I feel exhausted and wonder why running is one of my hobbies. But when I remember that the goal is to be healthy and take time for myself, it helps me lace up with more motivation the next time.”

When race day comes, celebrate your accomplishment with your fellow runners. “One of my favorite traditions is running with my family at our hospital’s annual 5k Turkey Trot. Greeting friends and coworkers is the best way to kick off our holiday celebrations,” Dr. Stuart says. “And knowing I’ll have a whole community to run with is a reason to be thankful!”