How to Do My First 5k?

I just started with an app on my phone to help build endurance. So far I love it, its called Ease into 5K. It vibrates your phone and alerts each time you have to switch from walk to run to walk, and the time gradually increases. That's all I've got though! I'm just starting myself. Good luck!

I agree with the PP, couch to 5k is how most nonrunners get started.

http://www.myfitnesspal.com/topics/show/279198-running-tip-so-you-are-about-to-do-your-first-race

OK - some people here rave about C25K. I personally dont think its the be all and end all. Youve said you do spurts on the treadmill, so you're already moving. Right now - it seems to be a mental thing. And to be honest, I think for most people - it is a mental challenge - but there is a way to overcome that - RUNNERS HIGH!!

Just start out, go outside, and tell yourself youre going to go for a jog. No time limit, no minimum distance - just a jog. Enjoy it, and try not tho think about how long its been or the distance covered. If you need to stop - take a walk, there is no harm in walking some of it - you never have to do the whole thing without stopping! Just ask yourself before you do stop - can I just get to the next light post, letterbox, street corner etc - push yourself. See how far you can go. If you have to stop and walk - keep moving, keep walking and once your breath has caught up, go again.

I never did C25K. I started running in November last year - my first run, non stop was 3.6kms. A fortnight ago I ran a half marathon - and without stopping. Remember steps - take them and move and challenge yourself at your own speed. When I started running I was 170lbs - 40lbs more than now.

One last thing. If you dont enjoy running - dont do it. Find something else. Running isnt for everyone - but there is something out there that is.

Good luck! Let us know how you go - and if you do this 5kms this weekend - go you good thing!!!

So I started this couch to 5k last week and I am heavy it took me a whole week to complete week 1 day 1 but it's well worth it! I can't wait tell the day I can run a 5k good luck with your new venture!

It is posts like yours that make me realize just how much courage some people have, you know.

Kudos for persevering and it will not be long before you will not have to repeat any of the days and before you know it, you will be running the whole distance.

Seriously, WTG xxx

Hey all, this is my first post! Also, I really really want to do my first 5k this weekend. The problem is, I'm not really a runner. I can do spurts on the treadmill but I'm not one of those people you see running through the neighborhoods. I'd like to be, one day. I hear horror stories of people getting hospitalized at marathons and those people are pretty professional. What's a good starting place? Do I have to be at a certain level of skill to do a 5k? If I can do it, are there any preparations I should do?

If you want to do one this weekend, just do it! If you find that it's more running than you're able to do right now, walk until you feel like running again, and repeat as necessary. At every event, there's people who run, people who walk, and people who do intervals.

Once you have one under your belt, you can decide if you want to continue running.

Do the 5k. If you can run some on the treadmill, you will be able to finish a 5k. You will be pleasantly suprised at the wide variety of people there, from sub 5min milers to those who walk the entire course, and everything in between. Run at a comfortable pace for as long as you can; if needed, walk until you get bored then resume running again. Eat a light breakfast a couple of hours before and make sure you are hydrated. When it is time to line up for the race, line up towards the back of the pack. If it is a large race and the have runners self seed by time, line up with the 10min milers or at the front of the walkers. Your time is calculated on a chip based on when you actually cross the start mat, so there is no need to be at the front. You will most likely find yourself amoung many others like you who are doing their first, and most people are very friendly. If music helps you, wear headphones. If you like to socialize, I can guarantee there will be others around you who will strike up conversation. Most importantly, just try to relax and enjoy the experience. Be proud of yourself for finishing, and if you decide it is something you want to continue, you can focus on running more/walking less and decreasing your time for the next one.

I say do the 5k as well. Run when you can and when you get tired walk briskly. The atmosphere is amazing. I never thought I would like it, but people are supportive and you get wrapped up in it. I also started with C25K. No, it's not the answer for everyone, but I needed structure for my workouts, and it was perfect. I just went for a 3.3 mile run today after being out for several weeks because I was sick.

Honestly for your first one I wouldn't worry too much about your form/body position (but bear in mind this is coming from someone with horrible form - run almost on my toes!). For now just go with your natural stride and if need be work on form later. Focusing on your breathing should help keep you relaxed, and keep you from going too fast. Remember to breathe! Run sl ow enough that you could carryon a conversation, but fast enough that it is slightly challenging to do so.
Try not to worry too much. Don't overthink it. Stay relaxed, run what is comfortable for you, and enjoy the experience.