From couch to your first 5K, you can do it

On a daily basis I am in the business of encouraging people to become something they claim they are not.  As the owner of a local running store, I am often confronted with the disclaimer from customers that they are looking for a new pair of running shoes, but they are not a “runner”.  It usually turns out that after a few minutes of conversation about their current training and their goals; they actually are what they claim not to be.  A runner.

Even if you are not quite there yet, with some focus and a little bit of determination you can also become a runner.  More often than not the limitations we place on ourselves are what hold us back.    Take for example a 5K race (3.1 miles), it requires very little build-up, the training doesn’t consume your life and its over fairly quickly.  By getting in three to four runs a week; you can be ready to toe the start line at a local 5K in just around five weeks.  I feel there are several key things new runners should do in order to stay motivated, healthy and get to the finish line.

  •  First of all, pick a race and sign up. Setting a date at least five weeks out gives you the proper lead-time and allows you to correctly pour the foundation.  The motivational factor of having something looming on the calendar will also get you out of bed every morning.
  • Slowly increase your mileage; your body needs time to adapt to the increased activity.  You want to first focus on the amount of time you can run at one time, endurance comes before speed.  Build up to at least the distance of your race; most experts agree to go a little beyond.  Going beyond the race distance will give you some more strength and confidence on race day.
  •  Listen to your body, if you are a little sore take it easier the next day or switch running days.  Recovery days are very important with any running program.  Be sure to hydrate, stretch (post run) and get plenty of rest.  Also make sure you bookend all workouts with an easy five to ten minute warm-up and cooldown. Just a few minutes of post-run maintenance will keep you going.
  • Finally, find a training partner or group; accountability is a great motivating factor.  Knowing that someone is waiting for you will keep you consistent and vice versa.  Join a running group or run at a locale where others exercise.  In my experience, I always become more fit and have better training when I run with people who are at my level or slightly faster/stronger.  It’s very important to get out of your comfort zone.

Always remember the number one goal is to have fun.  Don’t get too focused on your finish time, it’s a race against yourself.  The progress that you have made is the most valuable part of the whole journey.  Get to the finish line and have a great experience.  One of the greatest joys of my job is having customers come back and seeing their satisfaction from reaching their goals.  From one runner to another, I can attest that you will catch the bug and want to do it again.

Daniel Brass is the Owner and Head Runner @ Black Dog Running Company, The Grand Strand’s Specialty Running Store. He is always happy to talk running, along with giving encouragement and training advice.
The store is located inside the Sport’s Corner, downtown Myrtle Beach and on the web @ www.blackdogrunning.com
843.685.5637

Comments

comments

CF's Hatfield, boys team claim Region 6-5A titles

CF's Hatfield, boys team claim Region 6-5A titlesAll five Carolina Forest boys runners placed in the top [more]

Legette's comeback puts CF foes in a real 'Catch 22'

Legette's comeback puts CF foes in a real 'Catch 22'David Legette knows his coaches could have moved on for [more]

Only MB stands between NMB sweep to region title

Only MB stands between NMB sweep to region titleThe North Myrtle Beach High volleyball team has run the [more]

Wilson takes keys, drives Seahawks to 100th victory

Wilson takes keys, drives Seahawks to 100th victoryMickey Wilson vaguely remembers Scott Earley approaching him in April [more]

NMB girls win region title; MB boys finish runner-up

NMB girls win region title; MB boys finish runner-upThe North Myrtle Beach High girls cross country team won [more]

Golf: CF, SJ qualify in 5A; MB, NMB finish 2-3 in 4A

Golf: CF, SJ qualify in 5A; MB, NMB finish 2-3 in 4AThe St. James girls golf team was runner-up at Monday's [more]

CF's Runyon makes home run to coach alma mater

CF's Runyon makes home run to coach alma materFormer Carolina Forest High and University of Alabama softball standout [more]

Tennis: Seahawks start long week with win over Wilson

Tennis: Seahawks start long week with win over WilsonThe Myrtle Beach girls tennis team breezed through another region [more]

CCU baseball at Clemson, hosts UNCW in fall season

CCU baseball at Clemson, hosts UNCW in fall seasonWith fall practice in full swing, Coastal Carolina baseball head [more]

Volleyball: Chiefs, Panthers take broom to region rivals

Volleyball: Chiefs, Panthers take broom to region rivalsThe North Myrtle Beach volleyball team continued its unbeaten run [more]

Coast FA boys teams earn Charleston Shootout titles

Coast FA boys teams earn Charleston Shootout titlesThree Coast FA boys select teams returned home with hardware [more]

Chants suffer Sun Belt loss to Warhawks on home turf

Chants suffer Sun Belt loss to Warhawks on home turfCoastal Carolina fell behind early and played from behind for [more]

Week 8 Roundup: Wilson wins 100th; Tigers prevail

Week 8 Roundup: Wilson wins 100th; Tigers prevailMyrtle Beach football coach Mickey Wilson's teams are known for [more]

Panthers stroll past Sharks, set up key 6-5A showdown

Panthers stroll past Sharks, set up key 6-5A showdownCarolina Forest is typically pretty reserved when it comes to [more]

No. 6 Chiefs bounce back in a big way to fly past Falcons

No. 6 Chiefs bounce back in a big way to fly past FalconsNorth Myrtle Beach bounced back from last week's loss in [more]

Knights roll past Braves in battle of haves, have-nots

Knights roll past Braves in battle of haves, have-notsThe haves and the have-nots became obvious in the first [more]

CF boys, NMB girls claim Horry County XC crowns

CF boys, NMB girls claim Horry County XC crownsThe North Myrtle Beach girls and the Carolina Forest boys [more]

Week 8 Previews & Picks: MB's Wilson goes for 100

Week 8 Previews & Picks: MB's Wilson goes for 100There has been some confusion over exactly when and where [more]

Football rivals team up to stay sharp, help neighbors

Football rivals team up to stay sharp, help neighborsFacing weeks of canceled practices and games, Mason Garcia knew [more]

Volleyball: Chiefs continue run through region lineup

Volleyball: Chiefs continue run through region lineupThe North Myrtle Beach volleyball team continued its unblemished region [more]

MB girls win region crown; four locals make all-region

MB girls win region crown; four locals make all-regionThe Myrtle Beach High girls golf team won the Region [more]

Knights knock off Sharks following monthlong wait

Knights knock off Sharks following monthlong wait The last time Tommy Norwood spoke after one of his [more]

Golf: Sharks top Panthers; Knaffle, Gray co-medalists

Golf: Sharks top Panthers; Knaffle, Gray co-medalistsThe three-time state champion St. James girls golf team captured [more]

Conway hires familiar face to lead Lady Tigers' hoops

Conway hires familiar face to lead Lady Tigers' hoopsConway High School has chosen a familiar face to direct [more]

BUFC hosts overcome lost time to shine at Shootout

BUFC hosts overcome lost time to shine at ShootoutDespite missing out on several practice sessions due to Hurricane [more]

CF's Hatfield, boys team claim Region 6-5A titles

CF's Hatfield, boys team claim Region 6-5A titlesAll five Carolina Forest boys runners placed in the top [more]

Legette's comeback puts CF foes in a real 'Catch 22'

Legette's comeback puts CF foes in a real 'Catch 22'David Legette knows his coaches could have moved on for [more]

Comments are closed.

© 2018 Grand Strand Sports Report · RSS
Myrtle Beach Web Design
Kayaking in Myrtle Beach