running tips.....anyone?

ldw123086

I'm a beginner HELP! I've got my breathing down I think I breathe in 4 out 4... I need some tips... I'm running my first 5k in may I really want to succeed! Thanks!!

KathyApplebaum

Congratulations on signing up for a 5K!

What's your definition of success? Crossing the finish line upright? Hitting a certain time goal? Something else?

If it's just crossing the finish line, don't be afraid to go slow and to alternate running and walking. Run 3x per week, and add a half mile each week until you can do 3 miles without a problem. Make sure you're running at a pace where you can say a 6 word sentence (but not sing). If you can't manage the 6 word sentence, slow down!

If you're trying to hit a certain time, throw in some speed work once a week. (no more!) Do intervals of a couple of minutes where you run at a pace where you can only say 2-3 words at a time. Then recover at your 6 word pace. Adding in some squats at the gym can help your speed, too.

Cherimoose

ldw123086 wrote: »

I'm a beginner HELP!

Read the first sticky post in this forum, called "Most Helpful Posts".

xLyric

How much of a runner are you already? I'm almost 5 weeks into the C25K program so I can't give any real advice since I'm a beginner myself, but what has helped me the most are all of the posts saying to slow down and not get impatient. I get scared reading all of the running injury threads, so I've taken that advice to heart! I hope to run a 5k around May or June as well, though at my speed it would probably take close to an hour or longer.

Also, I consider the C25K program in itself as the best advice I've ever gotten regarding running, simply because it really has helped me slowly and safely begin to run. If you're already running a good amount every week, though, you're probably a bit more advanced and won't need it, though you might look at the 10k one if you're interested.