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Do you get jealous of those people who run half, or even full, marathons, seemingly without an intense training schedule?
Running long distances comes naturally to them. It’s just what they do. They have bodies built for it.
Unfortunately, you’re not like that.
You’re not the type of person who gets flustered at the idea of taking a walk. You enjoy some exercise. But, running long distances isn’t your idea of a pleasant time either.
If you’re not the athletic running type, how do you get your body in shape to run a significant distance like you do in a 5k (about 3.1 miles)?
Don’t worry. We got you covered:
If You Don’t Exercise, Figure 2 Months of Prep
2 months is conservative. It reduces your risk of injury greatly if you’re starting at a point in your life where you don’t exercise much.
You don’t have to begin your training this way. But, it’s a good figure to start.
Practice with Running and Walking for 30 Minutes
A typical 5K time for an adult in average shape, over the age of 30, is around 30 – 40 minutes.
So, twice per week, practice running and walking for about 30 minutes. When you do so, start with running for 15 seconds, and walking for 45. Then, gradually increase the time per minute that you run. 2 other days of the week, only walk for 30 minutes.
On the final day of your training schedule, run the full 5K. On your off days, you can do nothing, or do light walking.
Basically, follow that pattern for about 7 weeks. At the end of week 7, run your full 5K.
Find Someone to Run With
Make no mistake about it: many athletes themselves hate running. It’s not necessarily a pleasant activity.
But it’s a lot easier to do, and you push yourself a lot harder, when running with others. Find a friend.
If your friends prefer the couch to running, look to join a group. Check Facebook, or Meetup.com.
Or, start your own running group for people just getting back in shape once again.
Not every runner is an experienced one who runs ultra-long distances every time out. Many people want to start, but just don’t have the confidence or resources.
Training for a 5K Isn’t Easy, But Nothing Worth Doing Is
If you’re just starting running as a habit for the first time, it’s not going to be an easy change.
But no change comes easy.
Even though it’s hard at first, you’ll feel great when you’re back in shape. It adds energy and happiness, improves your health, and reduces your stress. Plus, you’ll feel awesome for having achieved a challenging goal.