I'm going to run my first 5k in November?

Question

I am a plus size woman, who walks a lot but has never really run, any training tips

Answer 1

Go at your own pace.............don't push it at all...........12 to 14 minute mile pace..........have fun.........good luck!

Answer 2

All these other suggestions are good.
Personally, I would do a combination of jogging, then brisk walking. Alternate as you see fit, but don't hesitate to push yourself a little bit. I would start training with this method before the race. Since 5K is 3.1 miles, I would do a few 5 and 6 mile training sessions the week or two before. You may find that you will end up jogging more than you expect.
Try to get a partner to do the race with, I guarantee this will help.
Good shoes are a must, especially if this is a road course of all concrete and asphalt. Don't skimp on expense there.
Lots of good shoes in the $60 to $100 range.
Good luck - God Bless.

Answer 3

walk a lot more, don't drink soda, and limit your cholestoral.

drink a lot more water, and walk a lot.

Start by finding a flat place to run when it gets warm outside, measure how far it is to run a half mile, and a mile. (twp. HS works fine, as does railroadbed or community road)

Once you know the route, and you've made some minor adjustments to your diet, and walked a lot, start by running the route for 35 seconds, and then walking a little bit. Then run for 35 seconds. walk. run.walk. do it nice and slow, dont try to hard.

make your goal to have a mile down by 15 minutes the first try. (half a mile about 6-7 minutes)

Do this until you can run the whole thing without stopping... and do it about 2-3 times a week at first. try to get a mile under 10 minutes. Then repeat the same process with 2 miles. Drink plenty of water, no soda.

A training bike will help a lot, as would sneakers that are comfortable, dont be afraid to buy them!!!

make sure you stretch your quads, calves, and anyplace else. (VERY IMPORTANT)

drink water, walk. don't partake in a lot of food before the run.

Answer 4

You have gotten lots of great answers. I think that the best general advice is to start slow and build up. Running puts a lot more stress on the joints than walking does, and the more you weigh, the more the stress. So, I would encourage you to walk longer and try to build up your pace. As you lose weight, being alternating walking and slow running. If you walk on a track, try running the straights and walking the curves. Bottom line is BE PATIENT. If you start to fast, you risk injury, which could lead to discouragement. Good Luck!!!!

Answer 5

1. Wear good shoes.
2. Bring an ipod
3. Try running 1k first then 2k then 3k then 4k then 5k
4. Bring somebody with you who cannot outrun you
5. Stretching is important specially if you are + sized otherwise you run the risk of injury
6. Avoid injury since it would only make you ++
7. Take your time - do not train like Rocky Balboa
8. Know your limits.
9. Stretch before and after

Answer 6

Congratulations. It's great to set a goal. If you are going for 5-K in November you have plenty of time. In fact, the biggest challenge you might face in your training is to sustain your focus for so many months. You'll probably find it easiest to sustain your enthusiasm if you have a friend or family member join you in your training. You'll motivate each other and pick each other up on your inevitable "bad" days. Just make sure it is a relaxed partnership in training. You don't want to feel that you are "competing" against your training partner during the pre-race build up. Choose a buddy who understands you are a beginner and wants to begin with you.

The best advice I know for people just starting to run is this: start by adding jogging "bursts" to your daily walks. After walking for a couple of minutes add a minute or two of easy, sustained jogging, then slow down and walk until you've caught your breath and then jog again. Try to make the total time of your walk/jog equal to the time you spend walking on your typical day. As you get stronger you'll find you can jog further and recover faster. Eventually your walk with jogging bursts will become a jog with a few walking rests and eventually an uninterrupted jog.

Although I use the term "burst," I don't mean to imply that you should sprint or jog hard during the jogging portions. Just ease into a gentle jog that feels comfortable and sustainable for you. You don't need to push a pace.

Try to keep up your walk/jogging through the summer as you build your base running fitness and then, once Labor Day is here, focus on the push to your race. Here is a link to a "First 5-K" training program on runnersworld.com

http://www.runnersworld.com/article/0,7120,s6-238-244-259-203-0,00.html

You can find many, many other training programs of varying length through a quick web search. Explore them and find one that looks right for you, but bear in mind that for your first race you should keep the training simple. Focus on enjoying your running and the tremendous sense of accomplishment you will feel when you cross the finish line. Good luck.

Answer 7

important training tip... RUN!! remember to wear running shoes and drink LOTSSSSS of water. here, i made a weekly running schedule for you. you're welcome. follow the warm-up i have in the bottom of my answer.

first day i had cross country, i had to run a mile warm-up and 3 mile workout. then i did hill sprinting "nice and easy" (yea right.) then i did some flat ground sprinting.

do i recommend that? no, i don't. instead, start with running three miles at under ten minutes per mile. rest five minutes in between (don't let yourself get lazy: five minutes and you go right away!)

that should be day one. day two, run 6 400m intervals. run the intervals at your goal 5k pace. give yourself no more than 2minutes rest in between.

day three, run for half an hour straight, at a pace which you can hold a conversation, but don't walk EVER in the workout. this is the only day when you can listen to the music, and preferrbly sing to it.

Warm Up:
march about 30meters, lifting your legs so you're thighs are parallel to the ground. as your left leg goes up, so does your right arm, and vice versa. keep your arms at a 90degree angle, and keep your entire body relaxed. remember not to twist your body. keep it straight and erect. tuck your chin in.

walk back to starting point, then do lunges to the end point (30 m)
take a step forward with a bent knee, then bend your back knee so it barely touches the ground. then come back up. keep your back straight no matter what. no leaning.

walk back to starting point, then do lunges again. this time, try to bring your left elbow to the inside of your left ankle if it's in front. if the right is in front, right elbow to right ankle.

hope this helps!

Answer 8

Start off slow. Build up your stamina before you start to do any hard running. After walking for a while try to run for five minutes or so... then gradually increase to six then seven. Eventually being able to run a couple of miles without stopping. Drink lots of water.

Answer 9

Congrats! I am running in my first 5k in March! Make sure you are wearing a good sports bra and you have broken in your shoes really well before the race! Have a friend run with you.

Answer 10

get some good cushioning shoes & a sports bra
eat a balanced high carb low fat diet
try training with a local running club- dont feel intimidated!
sleep well & stretch
remember that progression may be slow, but worthwhile in the end!

Answer 11

go to the library or a store. there are a lot of really good books about training for marathons taht show what to eat and detailed daily running plans. these books really help