As moms, time is not something we have in abundance.
And with everything we do for our children and other people, it’s important we do things for ourselves too. For me, one of those things is running.
Let me start by saying I am not here to convince you to start running. I am the first to say if you’re not really interested in running, don’t do it.
If you simply feel like you “should” be doing it, don’t do it. And if thinking about it causes you stress and anxiety, really, seriously — don’t do it.
But for those who are interested in running, I cannot recommend it enough. I won’t get into all the reasons to run because I doubt there are many who’d try to argue that running doesn’t offer a ton of benefits.
It often boils down to, “Yeah, yeah, I know running is great. But when do I have time to do it?”
Moms, meet the 5k.
Why the 5k Rocks for Moms
Most people have heard of the 5k. It is the most popular race distance in the United States. According to recent data, the 5k accounts for more than half of all race registrations. And there are a ton of 5ks out there to run at any given time, whether in person or virtual.
At 3.1 miles, it is the perfect distance for someone new who wants to challenge themselves, yet it’s not too overwhelming. Even better, it’s a short enough distance that you can bring along your tiny one in the stroller.
Thinking about tackling your first 5k? I have been in that position, a total beginner to running and not quite sure where to start. I could share a hundred pieces of advice on how to get started running! But, in the spirit of the 5k, I kept it to five tips.
Tips to Start Running
1. Pick a Plan
A goal is nothing without a plan, right? While the goal of running a 5k is great, having a plan to get there is crucial to success.
There are several online sites where a person can find a great training guide based on current fitness level. From “Couch to 5k” plans to those offered by reputable sites like Runner’s World, Nike, and the Mayo Clinic, explore a few and choose one – keeping in mind you maintain the authority to adjust as needed.
Sure, you can wing it and just start running. However, a plan offers accountability and a way to keep distance expectations in check. It might seem like a breeze to head out and run two miles. Even if your head tells you to keep going and you’re in fairly good cardio shape, your body might not be up for it. A plan is a good reminder not to try to run too far too soon.
2. Get in Gear
Although it might seem premature to go out and buy running stuff before you really even get started, it’s an important first step.
Why?
Running a 5k is miserable if you don’t have the right gear: think chafing, foot pain, general discomfort, and could increase risk for potential injury.
On this same note, don’t feel like you have to go out and buy all the things. You probably don’t need a fancy watch, compression socks, or the most expensive shoes.
Considering mild weather or indoor running, all you really need to start is a good pair of shoes, athletic shorts or pants, a moisture-wicking tee, quality athletic socks, and a good sports bra.
And check out this list for some of my gear recommendations for cold weather running.
A running stroller might be another piece of gear worth the investment. There’s no excuse for not being able to go when you can bring the kiddo with you!
3. Take Your Time
Maybe you ran an eight-minute mile in high school. Perhaps you saw your friend post their 5k time on Facebook. Whatever the reason behind having a pace you think you should run, avoid going into the first few runs with any sort of pace-per-mile goal.
When starting out, run at a pace that’s comfortable. This will help avoid burning out too fast and potential injury. And you’ll have plenty of time to build from there.
Also, do not be ashamed to walk. When I started running again after having both my boys, I began with 10 minutes of walking, followed by five minutes of running, then back to walking. Mixing in walking with running is a great way to build endurance and slowly work up to the mileage needed to finish a 5k.
4. Rest and Recover
Starting a running routine is exciting. Some find it hard to pause and take days off. It is important to be sure not to overdo it and only run. Switching up running with other forms of cardio exercise is a good idea, as is strength training. Focus on your body’s needs; for some that may be your hamstrings, for others, the pelvic floor needs attention.
On that same note, healthy running isn’t just about the run itself. An easy, light warm-up and a quality cool-down stretch or yoga sesh are good for injury prevention.
Another important part of any running program is rest. If you follow running, you’ll likely see a lot of people who do run streaks. A run streak is a “challenge” to run every day, whether that is one mile one day or five another. To each their own. I’ll just say that I believe in taking at least one rest day every week. The body and mind need a break and often perform better after one.
Finally, up your water game, both on run days and rest days. Your body craves hydration and your performance and recovery will greatly benefit from it. Aim to drink at least half your bodyweight in ounces of water. Or better yet, try to chug at least one gallon every day.
5. Stick With It When It Sucks
Some days, running is great. Other days, running sucks. Yep, I said it.
I think when people give up on running it’s because they think they just don’t love it, it doesn’t come easy to them, or they don’t have it figured out. I can’t speak for all runners but I can tell you one thing — after 15 years, I still don’t have it all figured out.
Most days, I genuinely love it, but I’m certainly not immune to the ‘running sucks’ feelings every now and then. It doesn’t mean you’re missing some magic running gene, it means you’re human.
My best advice is to stick with it and try to stay consistent.
You don’t need to run a 5k every day and you don’t have to run dozens of miles a week. Just a little consistency is worth the effort and you’ll be better off in the long run (ha, no pun intended).
Fellow runners, what other tips do you have for getting started running? Is there anything you learned from your first 5k or other road race that you wish you would have known before the run? Let us know in the comments below!
And if you have more questions about running a 5k, connect with me on Instagram or Twitter, or find more running and wellness advice on my blog, wellirl.com.
