Exactly two years ago on September 13, I ran my first race ever. It was a 5K called the Police Pace in Columbia, MD. My Facebook status update from the day before read, “first 5K is tomorrow… after the Melting Pot.” Clearly I wasn’t afraid to stuff my face with fondue before the big day.

In any case, a few months prior to that 5K, I honestly could not run a quarter of a mile. Now, as I approach my first marathon in less than two weeks (holy crap!), I’m getting sort of sentimental about the whole thing. So I wanted to share some of the little tidbits I learned along the way.

If you’re thinking about running a 5K…

1. Just do it. If you’re considering starting to run, I say do it. No doubt, 100%, do it. It’s been a really rewarding experience for me, and most of the runners I talk to would say nothing to the contrary.
2. Set a goal. Pick a local 5K (which is a 3.1 mile race) about one or two months from now and sign up for it. If you have this goal, and you’ve paid the race fee, you are more likely to push yourself out the door.
3. Get the right shoes. Seriously. I started my first attempts at running with old gym shoes and my knees ended up killing me. A friend recommended I get fitted at a local running store. Best decision ever. It’s worth the investment.
4. Write out a training plan. You can find some good ones online. In general, though, the idea is to be consistent without over-training. Pick mornings or evenings and build running into your routine. Also, increase your long run just a little bit each week. Most people do their long runs on Saturdays or Sundays.
5. Rest the legs. I know you will be tempted, but try not to get too amped up and run everyday. Most training plans incorporate plenty of rest. Heed their advice! Especially when you are just starting out, you need to allow yourself the time to listen to your body. This will help you avoid injury.
6. Walking is ok. When I first started, I actually ran in spurts of one minute, followed by walking for two minutes. I would repeat this until I reached my distance goal for that day. Gradually, I increased the “running spurts” until I could run the total distance.
7. Reach out to other runners. My favorite way to talk to other runners is online, through sites like Twitter and DailyMile. But some people enjoy more personal contact. If so, try joining a local running club. You can do this through the local running store when you get your shoes (see tip #3).
8. Crank it up. There are some people who prefer to run without music. I am generally not one of those people. Every once in a while, it’s awesome to listen to the sounds of nature. But, for the most part, music fuels me. If you know what I’m talking about, download some upbeat tunes for your runs.
9. Stop being hard on yourself. If you’re just starting to run, I can tell you from experience that there will be setbacks. There will be days when you feel like crap or days when you just can’t get it done. Trust me, it’s ok. If every runner followed their training plans to a tee, we’d all be robots in some Orwellian society of freaky robot runners. Or something like that. Anyway, if you skip a run, don’t sweat it. Every day is a new day.
10. Reward yourself. Every time you hit a new milestone, whether it’s distance or time or just being out there again, it’s an opportunity to celebrate. Some running coaches I’m sure would scoff at me for this, but, after every long run, I have a beer. I know I’m supposed to drink water and consume protein, but whatever! It’s once a week! Anyway, whatever your reward of choice may be, make sure you take advantage.

At the end of the day, running should be enjoyable. If you have any questions as you get started, definitely let me know. Have fun out there.