Tips for Beginning 5K Runners

A practicing Ohio attorney, Kyle T. Kirts has more than 15 years of experience representing clients in areas ranging from juvenile and tenant law to criminal and traffic defense, among others. Outside of his professional work, Kyle Kirts enjoys participating in 5K events.

Accessible for beginning, intermediate, and advanced runners, the 5K run is one of the most popular events in the United States. Covering a length of 3.1 miles, beginners can train for the run in about two months, whether or not they regularly run a mile at a time. Especially important for people who are not regularly active before starting a 5K training program: Remember not to push yourself too much, too quickly, and to wear comfortable clothes and shoes to protect your feet and joints.

As a foundation for your workout, run and walk for 30 minutes, three days a week. Begin by walking for at least five minutes to warm up and transition into 15 seconds of running and 45 seconds of walking for the rest of the period. Between the run and walk days, walk for 30 minutes one or two days a week, and rest on the remaining day or days. Focus on the time intervals rather than speed or distance to minimize the chance of injury or burnout. Each week, increase the time spent running by five seconds and decrease the time spent walking by five seconds. During the run, practice efficient breathing by inhaling every two to four steps and exhaling every two to four steps. That way, your muscles get the oxygen they need during the workout.


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