AMBY’S ADVICE
Runners have ignored walking for far too long, but new research shows that 20 minutes of walking is just as good—just as health enhancing—as 10 minutes of running, so don’t disdain walking as exercise.
False starts and frustration are common when you’re starting out. But with a systematic approach and a little patience, they don’t have to be.
Being big was always a part of who Andy Aubin was. Growing up, his nickname was “Big Andy.” “I was okay with it,” he says. He had made halfhearted attempts at dieting and exercise, but “I’d always lose interest and end up back where I started.”
He tried a popular 5-K plan a half-dozen times, “but I was in such poor condition that I could never keep up with the first workout of the first week. I would just repeat it over and over and get frustrated and quit.”
It took the birth of his daughter—and realizing that he couldn’t get up a flight of stairs without catching his breath—to get him moving for good. He found a plan that let him build up to covering 1 mile in 4 weeks, working out three times per week. “It eased me into running a mile, got me used to being active, and showed me that I can do it,” he says. “I finally experienced some success, which gave me the confidence to try the 5-K plan.”
Indeed, Aubin learned the hard way what so many other runners do.
“You definitely have to start where you are, not with where you think you should be or ultimately want to be,” says exercise physiologist and running coach Janet Hamilton, founder of Running Strong in Atlanta. “If you go farther or faster than you’re ready to go, your body can’t adapt and you’ll get injured, and that will interrupt your momentum.”
That’s why we’ve developed a five-part program that can take you from your first steps to your first 10-K even if you’ve never exercised before, or it’s been so long that your body feels like it has forgotten how.
In this system, you’ll find everything you need to know to make exercise into a regular part of your everyday life; how to get over some of the most daunting obstacles right out of the gate; and how to plow through the inevitable discomforts at the start, not to mention the overwhelming temptation to sleep in, sit down, or give in to your own crippling fears that someone will laugh at you or that you’ll get hurt.
And beyond these pages, you can continue your journey online with Runner’s World’s beginner’s program, The Starting Line at runnersworld.com/the-starting-line. It includes five different training plans—which you can customize to meet your goals and needs—along with a private online community where you can connect with both Runner’s World experts on training, nutrition, and injury prevention and other runners from all over the world who are making their first steps just like you. To find out more, see “About The Starting Line” on page xx or go to runnersworld.com/the-starting-line.
Sure, you can free-form your running life, adding more miles and picking up the pace as soon as you feel ready. But many beginners make the mistake of doing too much too fast and too soon—resulting in injury or burnout. Or both.
Developing a sustainable exercise routine is a balancing act. The trick is to push your legs, lungs, and willpower farther than ever . . . but not so far that you get hurt and end up sidelined for weeks.
A training plan helps you strike that balance. With 4 or 5 days of exercise each week, plenty of time for rest, and a gentle, gradual buildup of mileage and speed, you’ll get in shape without getting hurt, one step at a time.
Use the plan as a guide, but let your body and your life be the boss. You can move the workouts around so you can fit them into your busy lifestyle. You can repeat each week as many times as you’d like if you don’t feel ready to advance. You can get the plan as a printable, downloadable pdf or load it onto our online training log, the Runner’s World Personal Trainer, which lets you track your fitness, record your workouts, and more. To find Runner’s World’s training plans for beginners, go to runnersworld.com/starting-line-training-plans.
So pick the training plan that best fits your background and level of fitness. Have questions? Write to us at thestartingline@runnersworld.com.
The best way to start running is to just get up and go, right? Not so fast. If you haven’t been exercising on a regular basis—30 minutes a day, five times a week for at least 6 weeks—walking at a moderate intensity is the best first step you can take.
“If you haven’t been exercising for a while, I wouldn’t recommend starting with running,” says Steven N. Blair, PED, FACSM, professor of exercise science and epidemiology and biostatistics at the Arnold School of Public Health, University of South Carolina. “First you have to get into the regular habit of exercising.”
This will help you develop the fitness you need to start running comfortably—and get your bones, muscles, and tendons the foundation they need to become a runner without getting hurt.
Many aspiring runners dismiss “walk” as a four-letter word, as if it’s cheating, quitting, or not really exercising. But walking is actually the ideal form of exercise for most people who are starting out. It’s free, and you can do it anytime in any place; no special skill, pricey membership, or equipment (except good shoes!) is required. It is the best way to build strong bones, muscles, and tendons without getting hurt.
Walking puts the body through the same range of motion as running—but with less impact on the hips, knees, and ankles. Because you’re not moving as fast, you’re not landing with as much force.
“Walking builds a good infrastructure for running,” says Hamilton, “so you’ll get fitter without risking injury.”
Try to rush that process, and you could end up sidelined—not to mention demoralized—right out of the gates.
And contrary to what you might think, it’s the walk breaks that are going to allow you to exercise for longer and boost your calorie burn.
“Taking a walk break might make the difference between being able to work out for 20 minutes and exercising for 60 minutes,” says Jeff Gaudette, who is the founder of RunnersConnect, an online training service, “and the cardiovascular benefits and all the things people get into running for, that’s huge.”
Plus, it’s the easiest way to develop the fitness you need to run down the road. Here’s more on the power of walking.
It makes you stronger. Running strengthens muscles and bones that support your feet, hips, and knees. And because you will have the endurance to go longer, it will help you build your overall fitness and endurance.
It gets you in the habit and helps you keep a routine. Plus, it gives you an opportunity to explore convenient, safe, traffic-free routes, which will become superimportant as you get into a routine.
It keeps you healthy and injury free. When you’re running, at some point both feet come off the ground at the same time, and when you land, the impact can be up to two to three times your body weight, says Hamilton. But when you’re walking, one foot is on the ground at all times. That drastically reduces the impact on your bones and joints compared with running.
Runners have ignored walking for far too long, but new research shows that 20 minutes of walking is just as good—just as health enhancing—as 10 minutes of running, so don’t disdain walking as exercise.
This Start Walking plan, developed by Janet Hamilton, can get you in the habit of regular exercise and lay the foundation for your running life. With this 7-week plan, you can build up to 150 minutes per week (about 30 minutes five times a week)—the amount that the American College of Sports Medicine says will stave off diabetes, heart disease, and stroke; lower blood pressure and cholesterol; increase energy; and improve depression and anxiety. This should be a brisk walk (“not a race walk, but not a window-shopping walk either,” says Blair). You can substitute time on a stationary bike or an elliptical trainer, but walking is the best foundation for running. “It’s about what works for you,” says Blair. “The best exercise is the one you will do consistently and the one you can fit into your life.”
PLAN LENGTH: 7 weeks*
WORKOUTS PER WEEK: 4
FIRST WORKOUT: 15 minutes
GOAL WORKOUT: 60 minutes
ROOM TO MANEUVER: Got no time for a long workout? Split the longest workout of the week in half; you’ll get the same health benefits.
Be flexible. Don’t feel like you have to do these workouts on the days specified here. Do the workouts on whatever day gives you enough time to do the workout and clean up without feeling rushed. “If you start to equate it with stress, you’re not going to do it,” says Charles Duhigg, author of The Power of Habit.
Sneak small activities in. Augment your exercise routine with small bouts of activity in your everyday life. Take 15 minutes of your lunch break to walk the office halls, park at the back of the lot, take the stairs instead of an elevator, and set a timer to chime every hour to remind you to get up and walk around, says Hamilton. This will help build your overall level of fitness. Even standing rather than sitting at your desk is a step in the right direction. A study published in the Journal of Physical Activity showed that standing at your desk during an 8-hour workday will burn 163 more calories than if you were sitting.31 A study published in the June 2011 issue of the International Journal of Behavioral Nutrition and Physical Activity found that taking a 5-, 10-, or 15-minute walk break once an hour for an 8-hour day would burn 24, 59, or 132 calories per day. And over time, that’s enough to influence weight loss.32
Hit the hills, the stairs, and the trails. As with running, the more varied your walking route, the better workout you’ll get. Hills can help you build leg and lung strength. If weather permits, walk a few hills (or walk the same hill a few times) or do several repeats of stairs at stadiums, campuses, or parks or even in your own office building. Go to a park where you can get some varied terrain.
Watch your form. Most walkers find an upright posture to be the most natural and comfortable. Take short steps to avoid overstriding, which can cause aches and pains in your legs, feet, and hips. Keep your feet low to the ground and step lightly.
Make the time. Establish a workout routine that blends well into the rhythm of your daily life. Figure out what times of day are most convenient to work out and find a variety of safe, traffic-free routes that you can take on a regular basis. Find the time of day when running is a nonnegotiable. For many people, that’s first thing in the morning, when no meetings are scheduled and the kids are still in bed. And make sure that you have cleared enough time to work out so that it doesn’t jam up your day. If a morning run means you’re speeding to work and stressed about being late, the workout will start to feel like punishment, says Duhigg. (See “Make Your Workout Happen Any Time of Day.”)
Build your own support system. Enlist a buddy for your first outing to the gym or trail or try a group workout or a class. Research shows that connecting with others—whether it’s a person, an online forum, or a workout group—increases your chances of sticking with an exercise routine. And remember that everyone feels self-conscious at first. “We get so caught up in the anxiety and fear of being negatively evaluated by others,” says Christy Greenleaf, a professor of kinesiology at the University of Wisconsin. “But the reality is that most of the time, other people are way more concerned about themselves.”
Stick to a plan. While you may not feel like you need a schedule for working out, having a training plan will help keep you on track to meet your goals and ensure that you build up your workout time gradually enough that you don’t get injured. Plus, crossing off each workout as you complete it will give you a sense of accomplishment and confidence.
* If you have a BMI of at least 25, are 60 years or older, or if you’d like to take a more gradual approach, you can repeat any week, or every week, and stretch this out to an 8-, 10-, or 12-week plan.
Monday: 15 minutes
Tuesday: 25 minutes
Wednesday: Rest or optional 15-minute walk
Thursday: 25 minutes
Friday: Rest
Saturday: 35 minutes
Sunday: Rest
Total Minutes (Estimated Mileage)**: 100–115 minutes (5–7.7 miles)
Monday: 15 minutes
Tuesday: 28 minutes
Wednesday: Rest or optional 15-minute walk
Thursday: 28 minutes
Friday: Rest
Saturday: 38 minutes
Sunday: Rest
Total Minutes (Estimated Mileage): 109–124 minutes (5.4–8.3 miles)
Monday: 20 minutes
Tuesday: 30 minutes
Wednesday: Rest or optional 15-minute walk
Thursday: 30 minutes
Friday: Rest
Saturday: 40 minutes
Sunday: Rest
Total Minutes (Estimated Mileage): 120–135 minutes (6–9 miles)
Monday: 20 minutes
Tuesday: 35 minutes
Wednesday: Rest or optional 15-minute rest walk
Thursday: 35 minutes
Friday: Rest
Saturday: 45 minutes
Sunday: Rest
Total Minutes (Estimated Mileage): 135–150 minutes (6.7–10 miles)
Monday: 20 minutes
Tuesday: 40 minutes
Wednesday: Rest or optional 20-minute walk
Thursday: 40 minutes
Friday: Rest
Saturday: 50 minutes
Sunday: Rest
Total Minutes (Estimated Mileage): 150–170 minutes (7.5–11.3 miles)
Monday: 20 minutes
Tuesday: 40 minutes
Wednesday: Rest or optional 20-minute walk
Thursday: 40 minutes
Friday: Rest
Saturday: 55 minutes
Sunday: Rest
Total Minutes (Estimated Mileage): 155–175 minutes (7.8–11.7 miles)
Monday: 20 minutes
Tuesday: 45 minutes
Wednesday: Rest or optional 20-minute walk
Thursday: 40 minutes
Friday: Rest
Saturday: 60 minutes
Sunday: Rest
Total Minutes (Estimated Mileage): 165–185 minutes (8.25–12.3 miles)
**The range here is based on the lowest mileage for a person who walks four times per week at a 20-minute mile (or 3 miles per hour); the highest end of the range would be the person who walks five times per week at a 15-minute pace (or 4 miles per hour).
You can get a downloadable pdf of this plan at runnersworld.com/the-starting-line.
If you’re already in the habit of regularly working out, then you’re ready to start running and move into a run/walk routine. And here’s the good news: Because you’ll be moving faster, you’ll be able to cover longer distances without adding any more workout time to your schedule. After 7 weeks, you’ll be able to complete 175 minutes of workouts per week, running for about twice the amount of time that you spend walking. You can buy the plan sampled below at the Web site runnersworld.com/the-starting-line. Or you can use the 8-week plan on this page.
Are you ready? If you have spent at least 2 weeks walking or doing some other form of exercise (like using a stationary bike or an elliptical trainer) for at least 150 minutes per week (roughly 30 minutes, 5 days per week), you’re ready.
PLAN LENGTH: 7 weeks*
WORKOUTS PER WEEK: 4–5
FIRST WORKOUT: 20-minute workout with run/walk ratio of 1:4
GOAL WORKOUT: 1-hour workout with run/walk ratio of 2:1
ROOM TO MANEUVER: Want more of a challenge? Work out for the same amount of time, but build up to a run/walk ratio of 4:2 then 6:3.
Start with run/walks. While it’s tempting to just go out and run as fast as you can for as long as you can, you’ll ultimately run longer, feel stronger, and stay injury free if you start by adding short bouts of running to your regular walks and gradually increasing the amount of time that you spend running. Our Start Running plan will help you safely add running to your routine and build up to a 1-hour workout with a run/walk ratio of 2:1.
You’ll start by adding 1 minute of running for every 4 minutes of walking and gradually increase your running time so that eventually you’ll be running for twice the amount of time that you spend walking.
Beware of the terrible toos. Your main goal is to get fit without getting hurt. Going too far too fast before your body is ready is one of the most common causes of injuries like shin splints, IT band syndrome, and runner’s knee, which sideline many people. You can stay injury free by gradually building up the time you spend walking and running, increasing the time by no more than 10 percent from week to week. By following our Start Running plan, you’ll get week-to-week guidance on exactly how much running to add so you stay healthy. (To read more about injuries, see this page.)
Let the body be the boss. Some muscle aches and soreness—especially in the quadriceps and calves—are to be expected anytime you are pushing your body farther or faster than it’s accustomed to going. But there are some pains that you shouldn’t ignore. Any sharp pains or pains that persist or worsen as you walk, run, or go about your daily activities are signals to rest for at least 3 days and see a doctor. Also beware of any pains that are on one side of the body but not the other. You may need to start with your general practitioner, but it’s best to see a sports medicine doctor or orthopedist if it persists. (For more, see “Should I Run or See the Doctor?.”)
Practice patience. Many of the positive changes that are happening when you start exercising won’t be visible in the mirror or on the scale. “Everyone expects to lose the weight in an instant and go longer and faster right away,” says Paul. “The weight loss will come if you’re consistent, but it takes time to condition your muscles, ligaments, and tendons so you can run faster and further.” The body makes more capillaries (tiny blood vessels that transfer oxygen and waste products into and out of cells), more mitochondria (the energy-producing structures in cells), and more enzymes that help the body use fat as fuel, Paul explains. Plus, every time the foot strikes the ground, it stimulates bone growth, so your bones get stronger and denser. “When you’re not patient,” says Paul, “you make all the mistakes of doing too much too soon and too fast and getting overuse injuries and thinking, ‘Oh, running is bad for you.’”
Log your miles. It can be as simple as a notebook and a pencil or as state-of-the-art as a GPS that delivers morale boosts at timed intervals. Any way you log your miles, you’ll draw confidence from watching the miles pile up; the next day’s workout won’t seem so daunting when you see how far you’ve already come. There are many affordable GPS watches on the market, including devices like the Gymboss (gymboss.com) that you can program to beep through your different intervals or the Garmin Forerunner 10 ($129), which includes a run/walk timer that alternates between two segments of a preset duration, so you can program running stints and walk breaks.
Train your brain. After a few weeks, you’ll begin to believe that the whole idea of an exercise high is not a myth. But it can be hard to get out the door at first. And relying on willpower alone just won’t work. Make a plan. Listen to certain music, choose the most convenient time to work out, and pick some rewards that will motivate you to just get up and go. Write out a plan and place it where you can see it, like the bathroom mirror. If the best time to run is in the morning, make sure you’ve got an energizing music mix to listen to and a relaxing hot shower to look forward to after you’re done. Create a prerun routine to cue your body and mind that it’s time to go, and repeat it every time you go. Try to get out at the same time of day. Put your workout clothes next to your bed. Play the same workout music before you go out. Right after your workout, treat yourself to something you genuinely enjoy—like a hot shower or a smoothie—so your brain associates exercise with an immediate reward. (See “Making Exercise a Habit.”)
Relax and run tall. You don’t have to worry too much about form at this point, but a few adjustments can make the running feel more comfortable, says running coach and exercise physiologist Janet Hamilton. Take short strides. Keep your elbows flexed at about 90 degrees and keep your hands relaxed, as if you were holding a piece of paper between your thumb and pointer finger. Envision yourself walking tall, looking straight ahead at the horizon; avoid looking down at your feet. For more see “Proper Running Form.”
Take breaks before you need to. Once you’re running, you may feel comfortable enough to skip the walk breaks. But it’s important to take walk breaks before you feel like you need them. This will help fend off fatigue and prevent you from doing too much too soon. By taking walk breaks at the regular intervals that are scheduled for the day, you can ensure that you’ll finish each workout feeling strong.
*If you have a BMI of at least 25, are 60 years or older, or if you’d like to take a more gradual approach, you can repeat any week, or every week, and stretch this plan out as long as you’d like. Ideally, you’d complete the plan in 14 weeks.
Monday: TIME: 20
Walk 5 minutes, then run 1 minute/walk 4 minutes for 15 minutes (1.3 miles**)
Tuesday: TIME: 35
Walk 5 minutes, then run 1 minute/walk 4 minutes for 25 minutes; walk 5 minutes to cool down (2 miles)
Wednesday: Rest or optional 20-minute walk (no running segments)
Thursday: TIME: 35
Walk 5 minutes, then run 1 minute/walk 4 minutes for 25 minutes; walk 5 minutes to cool down (2 miles)
Friday: Rest
Saturday: TIME: 50
Walk 5 minutes, then run 1 minute/walk 4 minutes for 40 minutes; walk 5 minutes to cool down (3.2 miles)
Sunday: Rest
Total Minutes (Estimated Mileage): 140–160 minutes (8.5–10 miles)
**Miles are approximations, based on a 15- to 20-minute-per-mile walking pace and an 11.4-minute-per-mile running pace.
For the full plan, go to runnersworld.com/the-starting-line.
Your running mechanics are determined by the strength and flexibility of certain muscles and how your body is built. Here are a few basics to help you maintain proper running form on any terrain from exercise physiologist Adam St. Pierre and Christy Barth, a physical therapist and strength and conditioning specialist, both of the Boulder Center for Sports Medicine:
• MAINTAIN A SHORT, QUICK STRIDE. Do not try to lengthen your stride; avoid reaching forward with your foot, which can lead to overstriding and will set you up for injury.
• KEEP YOUR KNEE IN LINE. Make sure your foot strikes under your knee, not in front of it, which can lead to injury. It doesn’t matter whether the heel or forefoot hits the ground first, as long as your foot is not in front of your knee. This is especially important when running downhill.
• PUSH UP AND OFF. Focus on pushing up and off the ground behind you.
• WATCH YOUR ELBOWS. Keep your elbows bent at 90 degrees or less.
• RELAX YOUR HANDS. Keep hands loose and below your chest. Make sure your hands don’t cross your midline and your hands don’t punch forward, both of which can throw off your gait. Pay careful attention to this when you’re carrying something like a music player or a dog leash. Switch hands halfway through the workout if possible.
• WORK YOUR CORE. When starting a running program, it is critical to work on the strength of your glutes and abdominal muscles. A strong core makes it easier to stay upright—even when you’re tired—and avoid leaning too far forward from your hip, which can lead to injury.
Want to build up the endurance to run more and reduce or eliminate those walk breaks? You’re ready if you’ve been doing some combination of running and walking for at least 150 minutes per week. Over a period of 7 weeks you can build from walking 1 minute for every 2 minutes of running up to continuous running with no scheduled walk breaks. You’ll still be running up to 180 minutes per week. Each run should be done at a conversational pace; that means you’re running comfortably enough to hold a conversation. If you’re huffing and puffing, you’re running too fast.
Are you ready? To begin this plan, you should have spent at least 6 weeks doing some running and walking for a cumulative total of at least 150 minutes per week (roughly 30 minutes, 5 days per week) and running for at least twice the amount of time that you spend walking. The sample below is for the first week; if you wish to purchase the full 7-week plan, go to runnersworld.com/the-starting-line.
PLAN LENGTH: 7 weeks*
WORKOUTS PER WEEK: 4–5
FIRST WORKOUT: 25-minute workout with run/walk ratio of 3:2 (about 1.8 miles)
GOAL WORKOUT: Run 3.1 miles (the distance of a 5-K) without taking walk breaks.
ROOM TO MANEUVER: There is flexibility within this plan; if it’s too easy for you, you can skip ahead to the next week. If it is moving too fast for you, you may spend 2 weeks or more at each week. You can stretch this plan out for as long as you’d like, although ideally you’d complete it within 14 weeks.
Find your happy pace. When you first start running, the trick is to be consistent enough that you’re building strength and endurance and slow enough that you don’t get hurt. To do that, you’re going to need to do all of your training at an easy pace. Get into a rhythm that feels like you could maintain it forever and lock into it. “A lot of runners try to run too fast, because they see other people and feel like ‘I’m not a runner unless I’m going X pace,’” says running coach Jeff Gaudette. “No matter what your pace, it needs to be comfortable, even if that means throwing in walk breaks. If you run faster than you should, it’s going to hurt all the time and you’ll never get to a point where you can do it for 20 to 30 minutes.” Develop the endurance; speed will come later.
Find your place. Map out a few safe, scenic, flat, and traffic-free routes that you can cover in various weather conditions and times of day. Or try a track at a local school, where the terrain is flat and free of cars and the distance is measured. Many schools open their tracks to the public when they’re not in use. Not ready to venture outside? Find a gym nearby with treadmills and hours that fit your schedule. Before you sign up, find out when the prime times are so you can steer clear and be sure to get an open treadmill (for more, see “Treadmill Training”).
Stay flexible. Use the training plan as a guide, but don’t hesitate to swap workouts around to fit them into your busy schedule. Make time to work out—and take care of yourself—first thing in the morning, before meetings and family responsibilities can interfere. Set your clothes out in a brightly lit room so you can get dressed without waking up everyone else in the house. Make a date with a buddy so you’ll be less likely to hit the snooze button. Midday, block out the time on your calendar and treat it like a meeting that you can’t miss. If you have to switch around your workouts from the morning to the evening, or vice versa, don’t be surprised if it takes a while to adjust. You may have a sluggish, jet-lagged feeling at first. That should go away within 2 weeks. (For more, see “Make Your Workout Happen Any Time of Day.”)
Take it in small doses, if needed. While longer sessions are ideal, if you’d like to split up the workouts into two or three sessions at first, that’s okay. Studies have shown that, say, three 10-minute sessions of exercise deliver the same health benefits as a single 30-minute workout, says Steven N. Blair, professor of exercise science at the University of South Carolina. “The evidence we have shows that the benefits are comparable,” he says. Indeed, a study published in December 2012 showed that short bouts of activity are as effective for delivering health benefits as a single longer workout.33
Get distracted. Tuning out—not in—can help you get through those tough first workouts, says Christy Greenleaf, a professor kinesiology at the University of Wisconsin. Recruit a friend to walk the neighborhood with you; watch your favorite sitcom while you’re on the treadmill; put together a workout mix with tunes that evoke happy memories. “Any way that you can focus your attention on something other than how your body feels will help,” says Greenleaf.
Fuel up for your workouts. It’s okay to head out for a workout on an empty stomach, but you may have more energy if you have a wholesome snack and some fluids beforehand. Drink 8 to 16 ounces before you go; water is best. (No need for sports drinks on any workout that’s less than 75 minutes.) Have a 200-calorie snack that’s low in fat and low in fiber (less than 2 grams of fiber per serving) before you head out. Eat at least 30 minutes before your workout. Each individual is unique in terms of digestion time, so you may need to eat closer to your workout or a few hours earlier than what’s prescribed here.
Here are some great ideas for preworkout fueling:
• 1 cup low-fiber cereal with ½ cup fat-free milk
• 2 fig cookies
• 1 cup of berries with ½ cup low-fat cottage cheese
• 3 graham cracker squares with 1 teaspoon honey
• 1 orange
• Applesauce (without added sugar)
For more, check out your best prerun meals and snacks on this page.
*If you have a BMI of at least 25, are 60 years or older, or if you’d like to take a more gradual approach, you can repeat any week, or every week, and stretch this plan out as long as you’d like. Ideally, you’d complete the plan in 14 weeks.
Monday: TIME: 25
Walk 3 minutes, then run 3 minutes/walk 2 minutes for 20 minutes; walk 2 minutes to cool down (1.8 miles**)
Tuesday: TIME: 40
Walk 5 minutes, then run 3 minutes/walk 2 minutes for 30 minutes; walk 5 minutes to cool down (2.9 miles)
Wednesday: Rest or optional 20-minute walk (no running segments)
Thursday: TIME: 40
Walk 5 minutes, then run 3 minutes/walk 2 minutes for 30 minutes; walk 5 minutes to cool down (2.9 miles)
Friday: Rest
Saturday: TIME: 55
Walk 5 minutes, then run 3 minutes/walk 2 minutes for 45 minutes; walk 5 minutes to cool down (4 miles)
Sunday: Rest
Total Minutes (Estimated Mileage): 160–180 minutes depending on pace (11.6–12.9 miles)
**Miles are approximations, based on a 16-minute walking pace and 11.30-minute running pace.
To get the full plan, go to runnersworld.com/the-starting-line.
(Up to 60 Minutes)
If you’re able to run 2 to 3 miles without walk breaks, or finish a 5-K, you’re ready to start extending your runs up to 1 hour. At this stage, you’ll develop the endurance to run 6 miles without walk breaks and build the strength to race a 5-K (3.1 miles) or finish a 10-K (6.2 miles). The plan includes some hills and loosely structured speedwork (fartlek) to help build your strength. Start by running 1 to 2 miles on your weekly runs, with one long run on the weekend that is 3 miles. You’ll gradually add distance so that by the end of the plan you’ll be able to cover 6 miles without stopping and without getting hurt.
Are you ready? To begin this plan to build endurance so that you can go longer distances, you should have spent at least 6 weeks running for at least 150 minutes per week (30 minutes, five days per week). You should be able to complete a 3-mile run without walking. To buy the full 7-week plan, go to runnersworld.com/the-starting-line.
PLAN LENGTH: 7 weeks*
WORKOUTS PER WEEK: 5
FIRST WORKOUT: 1-mile run
GOAL WORKOUT: Run 6 to 7 miles continuously so you can either race a 5-K or finish a 10-K race.
ROOM TO MANEUVER: If you feel ready for a greater challenge, skip ahead a week. But don’t rush it. It’s better to build gradually so your body gets used to the extra load. On the other hand, if you feel the plan is moving too fast for you, you can repeat any week for as long as you’d like. Ideally, you would complete this plan in 14 weeks.
Think big. It’s tough to log a personal record every day. At a certain point, the huge gains in fitness are going to naturally level off, and that can be a letdown. “At first, every run you do is going to be longer and faster than it was before, but at some point those wins are going to be harder to come by,” says Boston-based running coach Jeff Gaudette of RunnersConnect. This is a good time to make some long-term goals to work toward, says Gaudette. That way, even the short, easy runs that aren’t PRs for speed or distance are steps toward achieving the larger goal ahead.
Stick with the plan. At this stage, it may start to take more discipline to hold back than to push harder. If you push beyond what the plan calls for, you risk getting hurt or tiring out before your time for the day is finished. “People get too excited and push it without thinking about accumulation of fatigue,” says Gaudette.
Stay on high alert. Watch out for any aches or pains that persist or worsen as you run or prompt you to change your gait. Each person has a unique orthopedic threshold for how many miles they can log and how fast they can go before getting injured. That’s determined by a person’s unique genetics, anatomy, biomechanics, and history of injury. (See “Should I Run or See the Doctor?.”)
Take it easy. As you’re training your body to go longer, it’s important to run relaxed. Don’t worry about your pace; you should be running at a pace that feels comfortable and conversational—like you could maintain it forever if you had to. Just focus on covering the distance for the day feeling strong and exhilarated, with enough energy and desire that you’re psyched about getting out for your next workout. Lots of people make the mistake of going out too fast; that’s a surefire recipe for injury and burnout. And what’s more, if you finish your workout feeling demolished and demoralized, it’s going to be that much more difficult to get out for your next run.
Fill up your tank. Before heading out on any run that nears an hour, make sure you’re hydrated and well fueled. Stay well hydrated throughout the day. Aim to consume at least half the amount of fluids of your body weight, in ounces. So if you weigh 150 pounds, you’d try to consume 75 ounces of water per day. If you weigh 200 pounds, you’d aim for 100 ounces. Stick with water or other calorie-free drinks; you don’t need sports drinks unless you’re going for longer. Try to eat 30 to 60 minutes before you go out. Stick with a snack or meal that’s low in fat and fiber and that will provide you with carbs you need for fast energy. Have a piece of fruit and pair it with cottage cheese. Other options: fig cookies, half a bagel with nut butter and jam, or a cereal with less than 2 grams of fiber per serving with ½ cup of fat-free milk.
Avoid eating back the calories. Many people are surprised to find that when they start exercising, the pounds don’t just magically and immediately melt off. And that can be frustrating. Indeed, whether you’re ravenous when you return from your run or you just feel entitled to treats, it’s easy to go overboard. It’s easy to eat back your calories after pushing your body and your mind farther than you’ve taken them before. To avoid that, track your calorie intake with one of the many Web sites or apps that offer this service; it will force you to pause and think before you taste, and exercise portion control. Also, schedule nonfood rewards when you reach certain milestones: some new running duds, a new book or some new music, a day at the spa, or a night out with friends.
Press reset. No matter how good your intentions are, inevitably you’re going to get busy, become too sick to run, or find yourself caught up in something that gets in the way of your exercise routine. And it may feel tough to start over. Don’t let one missed workout totally derail you. Just get going again and press the reset button, says Gaudette. “Let go of the past and focus on what you can control today,” he says. “Ask yourself, ‘Can I run today?’” Your fitness will return. “People are always so surprised at how quickly they can get back on track,” says Susan Paul, of Track Shack of Orlando. “Even if they took 2 weeks off, they haven’t lost as much fitness as they think.” (For more, see “Get Over Mental Roadblocks on the Run.”)
Stick with the plan. At this stage, it may start to take more discipline to hold back than to push harder. If you push beyond what the Run Longer plan calls for, you risk getting hurt or tiring out before your time for the day is finished. “People get too excited and push it without thinking about accumulation of fatigue,” says Gaudette.
*If you have a BMI of at least 25, are 60 years or older, or if you’d like to take a more gradual approach, you can repeat any week, or every week, and stretch this plan out as long as you’d like. Ideally, you’d complete the plan in 14 weeks.
Monday: 1-mile run*
Tuesday: 2-mile run
Wednesday: Rest or optional 1-mile run or walk
Thursday: 2-mile run
Friday: Rest
Saturday: 3-mile run
Sunday: Rest
Total Minutes (Estimated Mileage): 8–9 miles
*Before you start each workout and after you finish, add a 3- to 5-minute warmup and cooldown. For the full plan, go to runnersworld.com/the-starting-line.
Want to run faster? If you can complete up to 5 or 6 miles, you’re ready to boost your speed and your cardiovascular fitness.
Our Run Faster plan will ease you into track workouts to boost your leg and lung power—and your finishing time at the next 5-K or 10-K race. You’ll also develop a sense of “pace awareness”; that is, how your legs and lungs feel when you’re pushing the pace, which will help you avoid the most common racing mistake: going out too fast.
Are you ready? This plan is for an “advanced beginner.” You should be able to run 18 miles per week and should be able to complete a long run of 5 to 6 miles before you start this plan. The first 2 weeks are sampled above. To buy the complete 8-week plan, go to runnersworld.com/the-starting-line.
PLAN LENGTH: 8 weeks*
WORKOUTS PER WEEK: 5
FIRST WORKOUT: 2 miles easy
GOAL WORKOUT: 9-mile long run; 4 × 800 @ 5-K pace
ROOM TO MANEUVER: Only have 4 days per week to run? That’s okay. Just skip the shortest easy run of the week. Most runners do long runs on the weekends, but you can move it to a different day if your schedule permits.
Get a baseline. Even if you’re young and healthy, getting your vital fitness stats can pay off. Get weighed and get your body fat measured so you have some baseline that allows you to track your progress, says running coach Mindy Solkin, founder of The Running Center in New York. “It’s tangible evidence of your success,” she says. “Seeing those improvements is a big achievement and really helps get over the emotional hurdle when you may not otherwise notice results.”
Don’t make up for lost time. Lots of people get hung up on running a certain number of miles per week, and if they miss a day or two, they end up cramming in extra miles, so they go from nothing to a lot in short order. That’s a recipe for disaster, experts say. “People will miss a day or two, then try to make up their missed miles and run 3 days in a row, and that’s when they get injured,” says Solkin.
Don’t discount your life stress. While exercise is a proven stress reliever, if you start your workout frazzled or drained for reasons that have nothing to do with your running—say you’re getting over a cold, sleep deprived, anxious about work, or had one too many late nights partying—the workout is going to feel harder. A 2012 study in Medicine & Science in Sports & Exercise showed that muscles take longer to recover when you’re stressed out.34 Other studies have shown that for people who were stressed out, workouts felt harder than they did for those who weren’t, even when they were working at the same level.
*If you have a BMI of at least 25, are 60 years or older, or if you’d like to take a more gradual approach, you can repeat any week, or every week, and stretch this plan out as long as you’d like. Ideally, you’d complete the plan in 14 weeks.
Monday: 2-mile run
Tuesday: 4-mile run
Wednesday: 2-mile run
Thursday: 4-mile run
Friday: Rest
Saturday: 6-mile run
Sunday: Rest
Total Minutes (Estimated Mileage): 18 miles
Monday: 2-mile run
Tuesday: 4-mile run with hills
Wednesday: 2-mile run
Thursday: TRACK
1 mile easy warmup
4 x 100 meters @ 10-K pace w/100 jog recovery
4 x 200 meters @ 10-K pace w/200 jog recovery
2 x 400 meters @ 10-K pace w/400 jog recovery
1 mile cooldown (4.5 miles)
Friday: Rest
Saturday: 7-mile run
Sunday: Rest
Total Minutes (Estimated Mileage): 19.5 miles
For the full plan, go to runnersworld.com/the-starting-line.
When you’re first getting moving, it’s important to just focus on getting into the exercise habit: making your run or walk a regular part of each day, finding times and places to exercise that feel convenient and comfortable, and finding a way to enjoy it so you keep it up for the long term.
But over time, you will inevitably start to wonder, how can I get fitter and faster? You can simply add time to your workout as you get stronger or increase the distance you cover. Another approach is to add some structured speed workouts to your routine. These workouts, which involve running specific intervals or times or distances at a specific pace, can help you develop endurance, speed, and stronger legs and lungs. But most important, they can keep your exercise regime from getting stale, says coach and exercise physiologist Susan Paul. “If you just go out for 30 minutes over and over every day, it can be very boring,” she says. With structured workouts, “the time goes by much quicker. They engage your mind, and the body goes along with it.”
And by breaking up the distance into smaller intervals, you can cover more distance overall. It can help you even if you don’t have any racing ambitions. “Even if you don’t want to race, it will help you make fitness improvements a lot faster,” says running coach Jeff Gaudette of Boston-based RunnersConnect. “You’ll lose weight, breathe easier, and progress faster toward whatever your goals are.” Here’s why.
You’ll burn more calories. Running a mile burns about 100 calories, but the faster you cover the distance, the sooner you’ll burn those calories.35 Plus, high-intensity training keeps your metabolism revved even after the workout is over. “You get more bang for your buck,” says Gaudette. What’s more, research seems to suggest that the afterburn—the number of calories your body burns after your workout, when your metabolism is revved—lasts longer when you run faster.
You’ll build stronger muscles. Speedwork gets fast-twitch muscle fibers firing and recruits different muscles than slow runs do. Speedwork strengthens the bones, ligaments, and joints, so they can absorb the easy runs better, says Gaudette. It’s similar to weight training. For instance, consider lifting a dumbbell into a biceps curl. The heavier the weight, the stronger your biceps will get, because the muscle is having to resist more weight. With speedwork, the more you push the leg muscles to move faster, the more total muscle fibers you activate and the more explosively you contract them. This results in greater strength and injury resistance. So on days when you’re running slower, your stronger musculoskeletal system won’t have to work so hard.
You’ll boost your heart health. Speed sessions help maximize your aerobic capacity. When you hit a fast pace, you force the heart to pump oxygen through the body at a quicker rate. Over time, that makes your heart stronger, so it can deliver more oxygen to the muscles, and your muscles can use that oxygen more efficiently. Just as it is with pushing the biceps to lift a 10-pound weight, it’s easier to lift a 5-pound weight. So when you push the heart more during speedwork and make it stronger, it takes less effort for the heart to pump blood throughout your body to power everyday daily activities, where you’re not working as hard.
You’ll develop faster footwork. One of the easiest and simplest ways to stay injury free is to increase your stride rate. (Overstriding is a common cause of hamstring, knee, and hip issues, as well as shin splits and IT band syndrome.) And speedwork will help you increase your stride rate and shorten your stride, so you don’t get hurt. When you’re holding a swift pace, your feet turn over at a more rapid rate. So with enough practice, this quicker cadence becomes more natural, which means you’ll need less effort to move faster on any run. Ideally, runners have a cadence of 170 to 180 steps per minute (see “How to Increase Your Stride Rate” for guidance on how to do that).
You’ll see progress. One of the biggest challenges when you just start out is to stay motivated. And one of the easiest ways to do this is to see progress, says Gaudette. “Running an easy pace is going to feel the same every day, and you’re generally not going to feel like you’re making any progress,” he says. “Every few weeks, when you go to repeat an effort and you find that you’re running faster, or with less effort, you’re going to feel like you’re getting fitter. Even if you don’t have a race goal, all that motivation will keep you going when you don’t want to get out the door or the weather gets bad.”
You’ll glimpse your potential. Everyone feels like they’re slow at first, no matter how fast they’re going. Doing speedwork, in which you’re running faster for short bouts of time, can give you a big confidence boost. “It allows you to see what your abilities are,” says Gaudette. “You’ll see that a certain pace—that you might have thought was out of reach—is possible. Even if you’re only holding that pace for a minute at a time, it changes your belief in yourself.”
Your easy runs will get easier. After a while, even easy runs can feel tough. But if you’ve done a faster workout, that easy run will feel easier by comparison. Knowing that you have run faster in the past will make the easy run feel less daunting.
Below are workouts that Paul and Gaudette recommend, whether you’re just getting moving, starting to run, or returning to running after taking time off. Some of these workouts are best done on a track. Find out everything you need before hitting the track on this page. If you don’t have access to a track or a treadmill, any flat, traffic-free stretch of road will work.
Try one of the workouts below each week. When you’re ready, increase the time or distance of each of these workouts by 10 to 20 percent. Stay alert for aches and pains (beyond typical muscle soreness) that persist during your run and after you’re done. Find out more about when to run and when to see the doctor on this page. Be sure that you’ve been regularly running for at least 4 weeks before doing any of these workouts.
YOUR FIRST FARTLEK: Start with 10 minutes of walking or easy running to warm up. Then run 1 minute hard and 3 minutes easy to recover. Repeat that cycle four more times. Cool down with 10 minutes of walking or easy running. The hard pace should be difficult, but you shouldn’t feel like you’re going to pass out. At the end, you should feel like you could go farther if you had to. But you wouldn’t want to.
What it does: For your first workout, Gaudette suggests a loosely structured fartlek session rather than going to a track. Running one loop around the track—or 400 meters—can be overwhelming at first, he explains. A fartlek session run on the road, where you’re alternating between bouts of fast and slow running, “allows you to just chip away at your fear of running harder,” he says. “And it helps you learn what it feels like to run hard.”
STRAIGHTS AND CURVES: Walk for 5 minutes to warm up. Then run the straight stretches of the track and walk the curves. Repeat that cycle twice. Leave water at a spot that you can drink after you finish each loop. On the run segment, get into a rhythm that feels comfortable, says Paul. “Don’t sprint.” As your fitness improves, you can start to pick up the pace. On the road, use different landmarks to mark your walking and running intervals. You might run to a tree, mailbox, telephone pole, or stop sign. Then walk. Once you catch your breath, pick another landmark to run to. Then walk to recover. Repeat the cycle two or three times.
What it does: This helps you get your body and mind accustomed to picking up the pace and running faster for short periods of time. The short intervals make the bouts of hard work seem doable. With each walk break, you have a chance to recover enough for your next bout of hard work.
GEAR SHIFTER: In this workout, alternate between your easy, medium, and fast paces. Warm up with 3 to 5 minutes of walking. Then ramp up to your easy pace (see below) and hold it for 2 to 3 minutes. Then shift into your medium pace and sustain it for 1 minute. Then shift into the fast pace for 30 seconds. Repeat the cycle two or three times. Walk for 5 minutes to cool down. Use this guide to find each gear:
• EASY: Conversational pace—a pace where you could chat with a friend running alongside you. This is a rhythm that feels like you could maintain it all day long if you had to.
• MEDIUM: This should be faster than your easy pace, but you shouldn’t feel like you’re speeding. You would prefer not to hold a full conversation, but if someone asked you a question, you could answer in two- or three-word sentences.
• FAST: Quicker than your medium pace. In this gear, you should be able to say one or two words, but if someone asked you a question, it would make you mad because you wouldn’t want to expend the energy to answer them. Don’t sprint all-out or push to the point of pain, or where you feel like you’re going to pull something. You should feel like “I’m okay, I just don’t want to do this for very long.”
What it does: This workout will elevate your heart rate, boost your fitness and calorie burn, and keep you from falling into a rut with the same easy pace. “It makes running fun, ups the intensity, and recruits different muscle fibers,” says Paul. “It’s like adding spice to a recipe.” By getting used to what different paces feel like, you can get more benefits out of all your workouts going forward, whether you’re doing a recovery run or racing in your first 5-K. Why is that important? “If you’re aware of your running pace, you can control your effort based on the distance or the purpose of the workout or in the race,” says Paul. What’s more, it can help you stay injury free. If you run the same pace all the time, you recruit the same muscle fibers in the exact same way over and over. That, says Paul, sets the stage for many common overuse injuries, like runner’s knee and IT band syndrome. “If you mix up your paces, you recruit different muscle fibers and some different muscles,” says Paul. “You get more balanced out.”
THE EVEN STEVEN: Walk to warm up, then run three laps around the track. Try to run each loop at the same pace, within 5 seconds faster or slower than the previous loop.
What it does: This workout builds endurance and teaches you to maintain a steady, consistent effort, which is what you’ll want to do in your first race. “Runners of all abilities tend to just start running as fast as they can, until they tire out and have to quit,” says Paul. Knowing that you have three loops to do, you’ll learn to start your first loop slower and get into a rhythm that you can maintain for all three loops.
THE LONG RUN: Want to stretch out your workout for longer? Take walk breaks before you need to at even intervals. That may mean running for just 20 seconds at first, says Paul. You should be running at a pace that’s easy enough to hold a conversation, she says. “If you can’t, slow down.” On the other hand, if you’re running so easy you can sing, pick up the pace, she adds.
What it does: This helps you build endurance without getting injured or discouraged. Taking walk breaks will help you sustain a higher level of energy over a longer period of time for a longer distance.
DESTINATION RUN: Covering the same old route can get downright old. Run or walk to someplace nearby that you usually drive to and that involves going farther than you usually do. Go to the grocery store; meet a friend at the gym and arrange to get a ride home.
What it does: This builds endurance, and it’s fun. “It feels like you’re on an adventure,” says Paul. And it really changes your perspective! Never noticed that hill before? You will now!
Running helped John Golden endure and heal from the most painful time of his life
On July 14, 2009, John Golden’s wife of 20 years died suddenly. It was a complete shock.
The next morning, he woke up and couldn’t stay still. He didn’t know what to do. “I had to find a way to escape the grief; I couldn’t stay where I was,” he says. “The only thing I knew to do was grab a pair of shoes and run.” So he took off and started running through the mountains.
“I can remember looking up at the sky and being really angry about the whole situation,” he says. But then something shifted. “I started focusing on the running: my breathing, my stride, my pace, how I was striking my foot and swinging my arms. There was tightness in my chest, and my quads were sore. Physically it felt bad, but it was so much better than the emotional pain I was feeling.”
The next morning, he got up and wanted to go right back out and do it again. And so he did.
“Now I don’t have to run just to emotionally cope,” he says. “This is something I love to do, and I’m not going to stop.”
HOMETOWN: New Orleans
OCCUPATION: Drummer
What’s your regular workout routine? I get up daily unless I feel overtired or hurt and run through the streets of New Orleans. I regularly run a 5-K and a 10-K on alternating days and then one long run without watches or anything once a week.
What was the biggest hurdle, and how did you get over it? When I stopped just running and started “thinking” about running, I felt I had to compete with every runner I saw. I stopped and asked questions and received a lot of good advice from experienced runners to utilize the tools to improve but never forget that you run for the love of it and you should feel that when you’re out there. It shouldn’t be all about PRs.
What kinds of changes did you make to your diet? I’m a vegan, so if I stay away from chips and junk I’m okay, but my success is I love to run all of the time, so a little indulgence isn’t a big deal for me.
What advice would you give to a beginner? Buy good shoes, start out slow, and build. When I decided I needed to get serious, I stopped running all-out with no goal. I wanted to run long distances without the strain, so I started running 2 minutes and walking 1 minute for an hour. Then every week, I knocked 10 seconds off the walk until I was continuously running for an hour. After that, I just increased my running time by 2 minutes a week.
Naturally, there’s going to be pain when you’re doing anything that you’re not used to. But if you can just push through it, it does get easier. Take it slow and understand that it does take a while. As lousy as I felt, I never thought I’d be someone who was a runner just for the sheer love of doing it. Now I don’t miss a day.
Favorite motivational quote: I use the lyrics to Muse’s song “Survival,” Iron Maiden’s “Loneliness of the Long Distance Runner,” and Rush’s “Marathon” for inspiration.
Even if you don’t have a competitive bone in your body, it’s a good idea to sign up for a 5-K. Most areas have casual 5-K events each weekend. (To find one near you, use our race finder at runnersworld.com/race-finder.) Here’s why it pays to race.
1 Track your progress. Racing on a regular basis helps you measure improvement. Even if your only goal is to get fitter—not faster—this is a concrete way to track your progress. Run a 5-K each month to see your improvements.
2 Find your other training paces. It helps you figure out your easy pace. If you finish a 5-K as fast as you can, the pace of your easy runs should be 2.5 to 3 minutes slower, says running coach Jeff Gaudette of Boston-based RunnersConnect. If you try to run all your easy runs at your 5-K pace, you’re going to get injured and burned out. That’s a very common cause of injury.
3 Get some company—without the pressure. If your work and family life requires you do to all your workouts on your own, that can get lonely after a while, not to mention boring. When you enter a race, you can enjoy the company of others without worrying about whether you’re running too slow and holding someone else back, or what to talk about, or planning out a route. You can socialize with others as much or as little as you would like.
4 Get some perspective. At a race, you’ll see people of all ages, abilities, shapes, and sizes. You’re sure to see people who look more or less fit than you, and you’ll likely be surprised at how they’ll finish. You may be amazed to see how fast some people who seem less fit are able to go. And this may lift the limitations you envision on your own potential. Likewise, you may be able to pass people who look fitter than you and gain confidence from that. And seeing people who seem older or who seem to have more obstacles finish a race might help you get out the door when you’re struggling to get motivated.
5 Find new routes. It’s easy to get into a rut of covering the same distance over and over, when it’s measured. If you run a 5-K nearby, you’ll get to see new routes and runnable roads that might mix up your routine on other days.
6 Feel like a runner. It’s easy for us all to write ourselves off as not real runners. But when you pin on the race bib, then cross that finish line, it helps you see yourself more like a runner and reinforces that feeling that you’re a runner.
7 Boost your confidence. Even if you’re not competitive, there’s a good chance you’ll feel a shot of adrenaline when you pin on the race bib, when the starting gun fires, when you hear the cheers and applause from spectators, or when the finish line comes in sight. That may help you cover the mileage faster than you ever have before. In that way, racing can give you a glimpse of your own potential.
1. Set smart goals. Start with the goal to finish the race feeling good and wanting to do it again. Don’t put the pressure of some lofty time goal on yourself.
2. Don’t start too fast. Your first mile should feel so easy that you think you’re going too slow. In the final mile, you’ll pass everyone who passed you.
3. Celebrate your accomplishment. Don’t take it lightly. Be proud of it. It’s too easy to dwell on the negative. Savor the positive.
Even for seasoned runners, the days before a race can be stressful. With all the hard work that you’ve invested in your goal event, you want to arrive at the starting line feeling calm, healthy, and ready to run your best. Here are a few reminders to keep you on track in the critical days and hours before the starting gun fires and to help you recover after you cross the finish line.
Stop stressing. 5-Ks and 10-Ks are typically very positive community events. You get to spend a morning with strangers cheering you on, feeding you, and offering water; and you’re celebrating doing something healthy for yourself. Everyone fears that they’ll be last, but don’t worry. In all likelihood, you won’t be. People with a very wide range of abilities and levels of fitness do 5-Ks, and many people just go to walk them from start to finish.
Cover the route beforehand. If you can, work out on the route where the race will take place so you can get familiar with where you’ll need to push and where you can cruise. Finding the race start beforehand will prevent you from getting lost on race morning.
Eat what works for you. Your best bet is to eat whatever has worked best for you—that’s given you a boost without upsetting your stomach—during your regular weekday runs. Don’t eat anything heavy within 2 hours of the race. A smoothie containing fruit and yogurt is always a good choice because it gives you a good balance of carbs and protein but not too much fiber (which could cause GI distress).
Don’t do anything new. Race week isn’t the time to try new shoes, new food or drinks, new gear, or anything else you haven’t used on several workouts. Stick with the routine that works for you.
Get off your feet. In the days before your race, try to stay off your feet as much as possible. Relax and leave the lawn mowing or shopping or sightseeing for after the race.
Gather your gear. The night before the race, lay out your clothes, and if you have your bib, fasten it on. That’s the one thing you need at the starting line. Don’t show up without it! Get as much sleep as possible—aim for 8 hours.
What should you eat and drink before your first 5-K? The proper prerace fueling will help you stay energized for the race, without leaving you with an upset stomach. Follow these tips from nutritionist Pamela Nisevich Bede.
STAY HYDRATED WELL AHEAD OF RACE DAY. It’s best to sip on water throughout the days before the race. Avoid pounding the fluids right before the starting gun; this could you leave you feeling sick to your stomach or needing to take a break from the race to hit the bathroom.
NO NEED TO CARB-LOAD. The practice of carb-loading (increasing your intake of carbohydrate-heavy foods while cutting back on protein and fat in the days before a race) is geared for events of 90 minutes or longer. More than likely, you’ll be done with your 5-K long before that! For a 5-K, you probably have enough fuel in your muscles—and from a healthy prerace meal—to race your best without risking running out of energy. If you attempted to carb-load before a 5-K, you’ll end up with lots of extra calories and feeling bloated, nauseous, and like you have heavy legs by the time the starting gun fires.
FOR A MORNING RACE, EAT A LIGHT PRERACE BREAKFAST. Plan to consume a 200- to 300-calorie meal 1 to 2 hours before the race. The majority of the calories should come from wholesome carbs. Keep the meal low in fiber and fat; both take a long time to digest. Aim for less than 10 grams of fiber per serving, or less if you have a sensitive stomach, and 5 to 10 grams of fat. It’s also a good idea to stay away from the spicy stuff, which could upset your stomach.
You don’t need too much food to fuel you across 3.1 miles. A bakery bagel along with a small apple is a great option; wash it down with 8 ounces of sports drink. Or you might try an English muffin topped with 2 tablespoons of jam and some fruit. Others swear by a bowl of oatmeal topped with some raisins and brown sugar. Your goal is to have a carb-rich meal that’s easy to digest and not too big. Experiment with different foods before your training runs so you know what works for your system—and what doesn’t—so there will be no surprises on race day.
FOR A LATE-DAY RACE, EAT LIGHT AND HEALTHY ALL DAY LONG. If your race is in the late afternoon or early evening, what you eat at breakfast and lunch will have a big impact on how you feel for the event. For breakfast, focus on carbs with some lean protein. You might try oatmeal with fruit, low-fat yogurt topped with fruit and granola, or a bagel topped with a scrambled egg and some fruit. Cereal is a great bet, but avoid high-fiber cereals (those with more than 5 grams of fiber per serving).
At lunch, avoid high-fat and high-protein items since they take longer to digest. You might have a cup of pasta tossed with some marinara sauce with a cup of skim milk. (Skip the cheese and buttery garlic bread). Or you might try a turkey sandwich (hold the mayo and go easy on the veggie toppings) with a side of pretzels and a bottle of water. Avoid eating until you’re stuffed. You don’t want to arrive at the starting line still feeling full.
DON’T FORGET THE FLUIDS. Be sure to wash down your prerace meal with plenty of fluids. Aim to consume 17 to 20 ounces of fluids 2 to 3 hours before the race, and another 7 to 10 ounces 10 to 20 minutes before the race begins. It’s okay to have coffee, tea, or a sports drink if you regularly drink those fluids before your runs and they don’t upset your stomach.
HAVE A PRERACE SNACK IF YOU’RE HUNGRY. If you feel hungry on the way to the race, have a small snack of 150 to 250 calories that quiets your hunger without filling you up. You might grab a small banana or a handful of animal crackers. Another option: Have some energy chews or even an energy bar, which provides quick fuel that’s easy to digest. Choose one that is high in carbohydrates and has less than 10 grams total of protein and fat. Be sure to wash it down with 7 to 10 ounces of water or sports drink.
MAKE TIME FOR A PIT STOP. Plan to arrive at the race with enough time to hit the bathrooms without feeling rushed before the race begins. Arriving at least 1 hour before the starting gun fires should give you plenty of time.
DON’T DO ANYTHING NEW. Whatever you consume, make it something that’s worked for you during your regular training runs. It should be something that energizes you but doesn’t leave you with an upset stomach. Avoid anything new; you don’t want your first 5-K to be derailed by a pit stop.
Limit your sipping. Yes, you need to stay hydrated, but no major drinking 30 minutes before the gun; sip if your mouth is dry or it’s particularly hot out. Your best bet is to stay hydrated throughout the day every day. Aim for half your body weight in ounces. So for instance, if you weigh 200 pounds, aim for 100 ounces of calorie-free fluids like water each day. If you weigh 160 pounds, aim for 80 ounces per day.
Arrive early. Get to the race at least 1 hour before the start so you’ll have time to pick up your number (if you don’t already have it), use the porta potty, and warm up. You don’t want to be running to the starting line.
Identify yourself. Put your name, address, cell phone number, bib number, and e-mail address clearly on your race bib, or better yet, use a RoadID, which you can wear on your wrist or shoe.
Bring extra tissue. The only thing worse than waiting in a long porta potty line is getting to the front and realizing that there’s nothing to wipe with.
Don’t overdress. It’s likely to be cool at the start, but don’t wear more clothing than you need. Dress for 20 degrees warmer than it is outside. To stay warm at the start, you may want to bring (expendable) clothes that you can throw off after you warm up.
Set at least two goals. If it’s your first time covering the distance, just focus on finishing. Set one goal for a perfect race and another as a backup in case it’s hot, it’s windy, or it’s just not your day. If something makes your first goal impossible halfway through the race, you’ll need another goal to motivate you to finish strong. And it’s best to set a third goal that has nothing to do with your finishing time. This performance goal could be something like finishing, running up the hills rather than walking them, or eating the right foods at the right time and successfully avoiding GI distress!
Fix it sooner, not later. If your shoelace is getting untied or you start to chafe early in the race, take care of it before it becomes a real problem later in the race.
Start slow and stay even. Run the first 10 percent of the race slower than you normally would, with the idea that you’ll finish strong. Don’t try to “bank” time by going out faster than your goal pace. If you do that, you risk burning out early. Try to keep an even pace throughout the race and save your extra energy for the final stretch to the finish.
Keep moving. After you cross the finish line, keep walking for at least 5 to 10 minutes to fend off stiffness and gradually bring your heart rate back to its resting state. Be sure to do some postrace recovery stretches (see this page) to loosen up your legs, back, and hips.
Refuel. There are usually snacks at the finish line, but what the race provides may not sit well with you. To recover quickly, bring a snack with a combination of protein to rebuild muscles and healthy carbs to restock your energy stores. Consume it within 30 minutes of finishing the race. You might try a sports recovery drink, energy bar, or other packaged food that won’t spoil, spill, or get ruined in transit.
Get warm. Change out of the clothes you ran in and get into dry clothes as soon as possible. After you cross the finish line, your core temperature will start to drop fast, and keeping sweaty clothes on will make you cold.
The next day, get going. As sore as you might feel the day after the race, it’s important to do some sort of nonimpact activity like swimming, cycling, or working out on the elliptical trainer. The movement will increase circulation to your sore muscles and help you bounce back sooner. Just keep the effort level easy.
Most races provide some aid stations on the race course with bathrooms, water, and food. This is great if they do, because you don’t have to bring your own. However, aid stations can be tricky to negotiate when you’ve got lots of runners all trying to get through at once. Here are some tips to get through them smoothly.
FIND OUT WHAT THEY’RE SERVING BEFOREHAND. Check the race Web site before the big day to find out whether they’re serving water or sports drink at the race. Try the brand and flavor that they’re serving before the big day so that you can make sure it sits well with you. If it doesn’t, you can bring your own.
DON’T STOP SHORT. As you’re approaching an aid station, you’ll see a lot of people piling up right in front to get their drinks. Run past the pileup and target the end of the aid station.
LOOK BEFORE YOU SIP. Look for one of the last volunteers—make eye contact—and hold your hand out to reach for it. Make sure to ask “water or sports drink?” before you take it.
STEP AWAY. Once you get your cup, step away from the aid station, so no one collides into you from behind.
PINCH AND SIP. Pinch the cup at the top so that it forms a spout, and sip. Remember: Pinch and sip.
TAKE YOUR TIME. Don’t worry about losing time here. It’s worth the few extra seconds it takes to slow down to make sure you’re getting the fluids down and staying hydrated. If you try to drink while you continue to run, there’s a good chance you’ll end up with the drink up your nose, or all over your clothes, and that can make the rest of the race pretty uncomfortable.
By Bart Yasso, chief running officer, Runner’s World
Starting at age 14, I got drunk every day. I refused to acknowledge it at the time, but I was an alcoholic and a dopehead. Then I got busted when I drove a friend to buy marijuana from a guy who turned out to be an undercover narcotics agent. If relations between my father and me were difficult before, they grew far worse after my arrest. He refused to have anything to do with me. Being arrested scared the crap out of me. I knew if I ever got charged with a drug-related offense again, I’d end up in jail. I never wanted that address, so I stopped smoking pot. To compensate, I drank more. Much more.
Four years later, I stopped binge drinking, and a dog called Brandy, ironically, was my savior. Brandy was my girlfriend’s dog, a rambunctious collie that needed a lot of exercise. I started taking her for walks through the woods, and when we arrived in a clearing, she’d take off like a rocket. I envied the sense of freedom and joy she got from bounding through the grass. One day, I decided to try it myself. I ran a half mile to a local bar before collapsing on a stool. I downed two beers to celebrate, then walked home. I considered the jaunt a success and marveled at my willpower to leave before closing hour.
I continued to walk Brandy after work each night and run on my own. One morning as I was driving to the grocery for milk and a newspaper, I spotted an old friend from grade school running in the rain at 5 a.m. Now that’s dedication, I thought. I started following this regimen, rising early every morning to log 3 miles before work. I struggled at first. My lungs burned from smoking two packs of cigarettes a day, and my legs felt like cinder blocks. But gradually it got easier, and I began to relish the peace and stillness of dawn. These runs became a form of therapy, a time to sweat and breathe and disconnect from the distractions of life.
At first, I didn’t think about racing. I would just get out there and enjoy the freedom I felt. I would try to challenge myself, starting to run certain distances. It was fun to see that it would take me 20 minutes to cover 2 miles, then see that I could do it faster. It took time. But it was amazing to me. The improvement was way easier than I thought it would be. Running gave me confidence. It gave me belief in myself, which is what I needed the most. Running gave me focus. And it gave me guidance. I started each day with a run, and knowing that I had run set the tone for the rest of the day.
Running changed every aspect of my life. I was a better person and a better worker. Once I started running, I really cut back on the alcohol. There were no more drinking binges; I just would drink socially. About 2 years after I started running, I completely gave up drinking. I just realized I was much better off without it.
Quitting drinking was easy because of running. I don’t think I would have been able to quit without the running. Running just gave me focus. I started to think, Some day I’ll try to run 6 miles. Some day I’ll try to run 10 miles. I read everything about running that I could get my hands on. I read Runner’s World. I bought Jim Fixx’s book The Complete Book of Running, and I read that three times. I read everything George Sheehan wrote.
Running really did save my life. If I’d kept up all the drinking and drugs I was doing at age 14, there’s no way I’d be here today. All the people I hung out with from those days are either dead or institutionalized, and I would be, too, if I had stayed on that track. I always say “never limit where running can take you,” and I mean that in a geographical sense. But more important, I mean that in an emotional sense. And I mean that in a mental sense. This sport is powerful. And it can change your life.