Although running is not a new phenomenon, the sport in more recent years has become much more of a regular activity for many people, considering it’s obvious health benefits and cost effectiveness other than the investment in a good pair of running shoes. With those factors considered, charities have used running as a great source of fundraising and for raising awareness for their cause. 5K (3.1 miles) races can be found in all parts of the country from the smallest towns and communities; to your major metropolitan cities. If you’re new to the sport of running or may be a bit rusty in terms of getting back into a routine physical fitness regime, a 5K could be the perfect way to challenge you without going through the extreme of a marathon and doing good for the world by supporting a charitable cause.
How to get started
Now that you have decided that you’re going to make that commitment and run your first race, how do you find one and what do you need to do to register? If you haven’t heard via word of mouth, flyers or banners, a good source is checking with your local chamber of commerce. Either a phone call or on the web, they should have the scoop on any major events happening in your neck of the woods. You can also try your local city website and scope out their calendar section for upcoming events if your city or town doesn’t already send a recreational or bulletin home to you in the mail. Lastly, your local athletic shoe store such as Finish Line, often times have information for localized running events. Making it convenient for you to shop for a good pair of running shoes while you’re there. Registration is typically required and if you aren’t asked to pay an entry fee, charity races may request that you seek sponsorships to raise funds.
From the couch to the concrete
If you have not been one who would classify themselves as a physically active person (exercising 2 - 3 times per week, at a minimum of 30 minutes each time), then here are some tips to help you get ready for the big race day. With any new intense exercise regime, consult with your doctor to ensure you do not have any medical conditions that you may need to monitor while training. Or, have a pre-existing condition that may inhibit you from participating in strenuous exercise. Training should start at least 8 weeks prior to your race day. “Before setting out, make sure to precede each session with a five-minute warm-up walk or jog. Be sure to stretch both before and after.” (CoolRunning.com). Stretching and warm-ups are essential in your routine to ensure your body is ready for the intensity of running. You’ll need to train 3 days a week, for approximately 20 – 30 minutes each session. After a 5 minute warm-up, do a brisk walk or jog or run for 60 seconds followed by walking for 90 second. Repeat this cycle until you have reached your 20 or 30 minute session. For the following weeks, complete the 5 minute warm-up and increase your jogging/running time as you decrease your walking time. Spread your workouts out so that after each training day, you have one day of resting to enable your body and muscles to recoup. By the end of the 8th week, you should be jogging or running for at least 20 minutes consecutively.
Speed is not a factor when training, your focus should mainly be on “gradually increasing the time or distance you run” according to CoolRunning.com. Besides the physical aspect of running a long distance race, it’s often time the mental hurdle that can be challenging to overcome for first time runners. “Having a support system, whether it's a friend, family or running club, can make training less daunting and ultimately more rewarding.” (Active.com) Moral support can help you overcome any physical challenges as running long distances is just as much a mental challenge as well. If you’re doing a charity 5K, grab a group of family and friends to join you in the challenge and create your own team to train. Regardless of your physical fitness level, a 5K or even a 5K run/walk event where you can walk the event if need be, is a great way to jump start your new active lifestyle. Not only will you get back your health, but doing it for a good cause makes it even more worthwhile.
References:
