255 W. Uwchlan Avenue 
Downingtown, PA 19335 
610-269-4500
Facebook Twitter LinkedIn Google+ Yelp Instagram

We’re Here Today For Your Tomorrows

Auto Insurance AUTO Read More
Homeowners Insurance HOME Read More
Business Insurance BUSINESS Read More
Life Insurance LIFE Read More
Health Insurance HEALTH & EMPLOYEE BENEFITS Read More
Motorcycle Insurance MOTORCYCLE Read More

middle aged woman listens to headphones while she runs on the beach at sunset

If you’re looking for motivation to get off the couch, running a 5K is a great fitness goal to work toward. Don’t be intimidated by the number. At a distance of just over three miles, a good training program can have you crossing the finish line of your first 5K in just a few months.
 

WHERE TO START

There are plenty of benefits to running for exercise. It’s been proven to improve both your physical and mental health. And because you can run nearly anywhere, it’s an activity that’s accessible to anyone. 

But you should first talk to your doctor to see if you’re healthy enough to start training. Once you’re cleared to begin, it’s time to set your goal and get to work!
 

WHAT TO EXPECT

The biggest rookie mistake many aspiring runners make is trying to do too much, too fast. This can lead to an injury, which will set you back from achieving your goal. So don’t overdo it during your first few workouts. Instead, follow a 5K training plan. 

Related: 7 Tricks to Stay Motivated About Your New Year’s Resolution… All Year Long

Most programs give you about 8-12 weeks of training leading up to the race, which helps you steadily build stamina. You can start with an online training plan, like this series of 5K training programs from Runners World. Some are more aggressive than others, so be sure to choose one that’s a good fit for your level of fitness and running experience. 

Once you pick a plan, your training will include a combination of walking, running and rest. Here’s a look at what you can expect: 

  • Walking: Most programs recommend that you run and walk in the same workout. For the first few weeks, you’ll walk more than you run. But as time goes on, you’ll get stronger and start walking less.

  • Running: If you’ve never exercised much, this will be the most intimidating part of the program. The important thing to remember is you should run at a pace that’s comfortable for you, even if it’s a casual jog. Remember, the ultimate goal of your 5K is to cover the distance — not to set a record-breaking time.

  • Rest: When you’re training, putting your feet up can be just as important working out. Giving your muscles time to recover will build your strength and help prevent injuries. Training programs often have rest days built in, so you’ll have something to look forward to after a hard day of running.
     

LISTEN TO YOUR BODY

Any time you start a new workout program, it’s important to listen to your body. Factors like uneven terrain, bad form and overtraining can all cause running injuries. Wearing the wrong type of running shoes can cause injuries, too. 

Follow your trainer or doctor’s advice to treat any specific conditions you’re experiencing. For general information, the Cleveland Clinic offers these tips to prevent running injuries. 

If you experience any of these symptoms, it’s time to rest, check your gear or see a doctor: 

  • Joint pain: Pounding your feet on the pavement can do a number on your joints, particularly your knees and ankles. Arthritis and other chronic pain can also get inflamed with exercise. Be sure that you are icing and getting proper rest if you start to experience joint pain.

  • Persistent pain: It’s normal to experience some soreness after you start training. But if the pain doesn’t decrease after rest or begins as soon as you train again, there could be something wrong.  If you have lasting discomfort or need pain medications to train, contact a doctor.

  • Heart issues: Running is great for your cardiovascular health. But if you’re at risk, know how to spot the signs of serious trouble like a heart attack. If you experience chest pain or shortness of breath, put the workout on pause and get medical help right away.

 This article was brought to you by our friends at Erie Insurance. Miller's would like to extend its gratitude to Erie Insurance for both being a wonderful business ally and for letting us use the articles found on their blog, Eriesense.

Posted 2:00 PM

Share |


No Comments


Post a Comment
Name
Required
E-Mail
Required (Not Displayed)
Comment
Required


All comments are moderated and stripped of HTML.
Submission Validation
Required
CAPTCHA
Change the CAPTCHA codeSpeak the CAPTCHA code
 
Enter the Validation Code from above.
NOTICE: This blog and website are made available by the publisher for educational and informational purposes only. It is not be used as a substitute for competent insurance, legal, or tax advice from a licensed professional in your state. By using this blog site you understand that there is no broker client relationship between you and the blog and website publisher.
Blog Archive
  • 2019
  • 2018
  • 2017
  • 2016
  • 2015
  • 2014


View Mobile Version
Facebook
Twitter
LinkedIn
Instagram
Erie Insurance
Westfield
Grange
Progressive
Eastern Alliance Insurance Group
Lackawanna Insurance Group
Independence
© Copyright. All rights reserved.
Powered by Insurance Website Builder
Reach out and refer someone to us so we can give back to the community!
Every referral we receive, $5 will be donated to our Spotlight Charity of the quarter!