I want to run a 5K.

[ADqtPiMel]

I've run six marathons and a bajillion shorter running races and triathlons, all starting with running 5ks in high school...so I come from a place of experience.

Get fitted for running shoes -- and by this I mean go to a running-specific store, not a Dick's Sporting Goods or similar. The fitters at a running store should watch you run or walk and tell you what shoes will work best for you. This can save you a lot of pain down the line.

Couch to 5k is always what I recommend to people. I believe they also have free podcasts for download.

My biggest advice is DO NOT worry about speed in the beginning. People tend to assign some arbitrary speed as being acceptable to them, and it quite simply doesn't matter. Your runs should generally be done at a pace where you could talk (not just gasping out one word ). If you feel like you're dying, slow down -- it seems logical but so many people assume they just can't run, when they're actually just running too fast for their fitness level.

Following a conservative plan like C25K and avoiding running too fast will help you gain endurance safely and avoid injury. Most people will find that they run faster on race day simply through adrenaline and excitement (for example, I ran 10 miles on Wednesday at around a 9:15/mile pace, but when I race a 10-miler, it's at around a 7:30/mile pace).

I live for this stuff, so let me know if you need more advice.

[KDCat]

Originally Posted by ADqtPiMel

I've run six marathons and a bajillion shorter running races and triathlons, all starting with running 5ks in high school...so I come from a place of experience.

Get fitted for running shoes -- and by this I mean go to a running-specific store, not a Dick's Sporting Goods or similar. The fitters at a running store should watch you run or walk and tell you what shoes will work best for you. This can save you a lot of pain down the line.

Couch to 5k is always what I recommend to people. I believe they also have free podcasts for download.

My biggest advice is DO NOT worry about speed in the beginning. People tend to assign some arbitrary speed as being acceptable to them, and it quite simply doesn't matter. Your runs should generally be done at a pace where you could talk (not just gasping out one word ). If you feel like you're dying, slow down -- it seems logical but so many people assume they just can't run, when they're actually just running too fast for their fitness level.

Following a conservative plan like C25K and avoiding running too fast will help you gain endurance safely and avoid injury. Most people will find that they run faster on race day simply through adrenaline and excitement (for example, I ran 10 miles on Wednesday at around a 9:15/mile pace, but when I race a 10-miler, it's at around a 7:30/mile pace).

I live for this stuff, so let me know if you need more advice.

People always recommend getting fitted for shoes at a running store, but I didn't have a good experience with my local running store. The owner (who is legend in the St. Louis running community) put me in shoes that were really inappropriate for me. I did my own research and found shoes that worked a lot better.

YMMV

[ADqtPiMel]

Originally Posted by KDCat

People always recommend getting fitted for shoes at a running store, but I didn't have a good experience with my local running store. The owner (who is legend in the St. Louis running community) put me in shoes that were really inappropriate for me. I did my own research and found shoes that worked a lot better.

YMMV

Shrug. With all my years of experience, I believe a beginner is way better off going to a fitter at least once to get an idea of what variety of shoe they need (neutral, stability, motion control...) In any situation there are bound to be people who have a bad experience -- that doesn't make it a bad idea.

ETA that any actual running store worth its salt will let you try your shoes on several runs and exchange them for a different pair if you don't like them.

[SOPi_Jawbreaker]

Another place to look for 5k races is Running in the USA.

http://www.runningintheusa.com/Race/Default.aspx

Also, I completely agree with everyone saying to slow down. In college, some of the my sorority sisters and some of my roommates would try to get me to run with them. I hated it, because I would get so out-of-breath so fast and I would feel like I was dying. Once I learned to run at my own (very slow) pace, then I found running much more enjoyable and more comfortable.

[KDCat]

Also, make sure you warm up and make sure you stretch when you're done. I walk for 5-10 minutes before I run and I do yoga stretches when I'm done.

http://www.runnersworld.com/article/...3300-0,00.html

[tld221]

Originally Posted by SOPi_Jawbreaker

Another place to look for 5k races is Running in the USA.

http://www.runningintheusa.com/Race/Default.aspx

Also, I completely agree with everyone saying to slow down. In college, some of the my sorority sisters and some of my roommates would try to get me to run with them. I hated it, because I would get so out-of-breath so fast and I would feel like I was dying. Once I learned to run at my own (very slow) pace, then I found running much more enjoyable and more comfortable.

Thanks for all your input guys! I have been reading up on couck to 5k, and a coworker recently used it to train for a 10k. Glad to hear many of y'all are in support of it. I'll look into Galloway as well.

As for running shoes, I will consider greatly. I have supination in both feet, and greatly in the right foot. Also have very flat and wide feet.

Good to know that I can pay the entry fee and be ok. Thanks for suggesting looking at the route. I imagine being in NYC most of it is on flat concrete but if they're in and out of parks or along roadways, the routes could be curvy or hilly.

[Munchkin03]

Originally Posted by ADqtPiMel

Shrug. With all my years of experience, I believe a beginner is way better off going to a fitter at least once to get an idea of what variety of shoe they need (neutral, stability, motion control...) In any situation there are bound to be people who have a bad experience -- that doesn't make it a bad idea.

ETA that any actual running store worth its salt will let you try your shoes on several runs and exchange them for a different pair if you don't like them.

YES YES A MILLION TIMES YES. I know way too many people who have been injured because they just bought shoes at whatever store.

I'm just going to give you NYC-specific beginning runner advice since everyone else has done a really good job on the technical aspects.

I've run a few half-marathons, but the primary length I run is a 10K. There are a ton of 5Ks in NYC, and once you look at some routes, you can see differences all over the place. Depending on the borough, the races can be hilly or flat, in parks or on closed-off streets. New York Road Runners (nyrr.org) has a list of races going on in the city through the end of the year. Their registration fees are a little higher than some of the running clubs, but they are super organized and Central Park is expensive to rent, yo.

Also, Black Girls Run! has an extremely active chapter in the city, and they're always have smaller groups doing C25K programs.

Since you'll be ostensibly looking at shoes in NYC, I'm going to recommend JackRabbit. I tried some of the other places and was disappointed. My former company's personal trainer recommended them to me, and the folks there are trained with the latest shoes. It took about an hour to go through the shoe fitting, since they start with a bunch of shoes and have you run on a treadmill with them. I have low arches (though not quite flat feet) and I probably tried on about 10 different shoes. They're professional and helpful, most of them are runners or triathletes, and the prices are competitive with other stores. Once you buy a pair there, they'll keep the information on record so you can just go and pick them up. Also, they give you 10% off on all future purchases.

Speaking of purchases--be careful! I know people who start a fitness program and buy ALL THE THINGS at once and then burn out and have spent a ton of money on closet decoration. I understand it because it's like getting new toys. If you decide you like it then you can spend away. Right now you don't need a heart rate monitor or super duper special lululemon pants. Other than the shoes, I would recommend good socks, which the folks at whatever running store you choose can help you with, a good sports bra, and moisture-wicking clothes. That's it. You might want to be fitted for the bra--I'll leave that advice to the bustier ladies. Moisture-wicking clothes can be had inexpensively--even GAP has fitness wear now and Modell's and Sports Authority are always having sales on ladies' fitness wear. Oh, and if you intend on having your phone or iPod on you, a belt or armstrap so you're not distracted by holding it or adjusting it.

[DeltaBetaBaby]

Originally Posted by ADqtPiMel

My biggest advice is DO NOT worry about speed in the beginning. People tend to assign some arbitrary speed as being acceptable to them, and it quite simply doesn't matter. Your runs should generally be done at a pace where you could talk (not just gasping out one word ). If you feel like you're dying, slow down -- it seems logical but so many people assume they just can't run, when they're actually just running too fast for their fitness level.

Oh, this is so important that I can't believe I forgot to mention it. SLOW DOWN.