Want to run a 5k this summer?

This article will show you how to conquer the 3-mile race in just one month…

1. Get some good running shoes.

When it comes to sports, running is about the best deal around when it comes to how much money you need to get started. But one thing you do need are a good pair of running shoes. It doesn’t matter if your clothes are tattered and your running half-naked, but you DO need good shoes.

Go to a specialty running store, one that’s actually going to look at your feet and suggest a shoe based on your foot type. I can not even begin to stress to you how important this is. Without the right shoe, you can easily injure yourself, especially if you have flat feet.

2. Write Down Your Goals

Not only will this help you reflect on your goals, but writing it down almost garuantees your success. I read a statistic recently that said 95 percent of the people in the world who do not have written goals fail, whilte the 5 percent in the world who do have written goals succeed.

Most people never even commit their goals to paper, and therefore they fail. Writing it down creates a very powerful psychological shift in the brain that instantly moves you closer to that goal. Seeing your goals in written form makes them instantly more real, more tangible, and forces you to form an emotional attachment to them.

3. Write down a detailed plan.

If you want to run the 5k, you’ll need a specific training regimen to get there. The first and most important thing to do is build up a base of miles that will form the foundation and give you the endurance needed to run the 5k.

Here are some links to help you form a startup plan:

http://shepherdweb.com/lab/2007/Couch-to-5K/Couch-to-5K.html
http://www.jeffgalloway.com/training/5k.html

4. Get Started.

Getting started is one of the hardest parts.

So I actually use a trick to get myself going!

Instead of dedicating myself to 30 minutes of exercise every day. I commit to 1 minute per day…

And of course, I end up doing 30-40 minutes. Because I’ve already got that momentum going. I know this little mind trick probably sounds kind of corny, but it works!

Getting started is the hardest part. So if you just commit to 1 minute, then it’s not so daunting, and then once you’ve started, it’s much easier to just keep
going.

5. Start Slow.

Once you get out there to conquer the pavement or the trail, make sure you take it easy. Especially during those first two weeks. Let your body and your
muscles adjust to the new exercise. Stretch often.

And if something starts to get sore: ice it.

When I first started running, I was derailed within the first couple months because I pushed too hard and ended up getting shin splints. It was definitely
no fun sitting on the sidelines watching the rest of my team run.

So make sure you build up slowly. And be sure to stretch before and after ou
run.

6. Fuel Your Running.

When you start running, your appetite will probably increase. You’ll want to
make sure you’re fueling your runs with plenty of good protein and complex carbs. I would suggest centering each of your meals around 60% protein, 30% carbs and 10% fats.

Some good options include:

Protein:

Chicken Breast
Turkey Breast
Orange Roughy
Salmon
Tuna
Crab
Lobster
Egg Whites

Carbohydrates:

Brown Rice
Sweet Potato
Yam
Oatmeal
Strawberries
Apple

Vegetables:

Lettuce
Broccoli
Carrots
Green Beans
tomato
Peas
Green Peppers
Cucumber

7. Have Fun!

Running is an excellent sport. You can run on trails, in the park, or just around the neighborhood. And in just one month, you could be running your first 5k!
You’ll find the running community to be very encouraging with lots of camraderie. So go ahead and get signed up for your first 5k and put on those running shoes!