So You Want to Run a 5k - Part 1

Since many of you have been tweeting and commenting about running a 5K, Bill and I thought it might be helpful to start from the beginning and give you a few tips and tricks to making it happen.

If you're interested in doing a Couch to 5K program, or something similar, the first thing you really need to determine is when and where you're going to run.

Of course, workout times (and the corresponding motivation that you need to get it done) varies person to person. If I don't workout in the morning, I rarely ever find a chance to fit it in unless I'm on vacation. Some people cannot get motivated in the morning and find that they have the time and the peace of mind to get it done at night. Your work schedule and your kids will probably be a pretty strong factor in determining when and where you can work out.

Both Bill and I have run inside and outside, although I think I've done a few more treadmill runs than he has over the last couple of months.

Here are a few things to consider when you're deciding where to do your 5K training:

Treadmill

Well, the obvious tip is that you actually need a treadmill in order to workout on one. And if you don't, then you'll most likely be relegated to running outside, unless you a) want to buy one or b) want to join a gym.

I'm fortunate to have a small gym in my sister neighborhood, so if the weather is bad, or I don't have childcare, I can drive over there and run on the treadmill while the kids watch television in the unsupervised gated kid's room.

So, if a treadmill is not in your future, feel free to skip this section. If it's an option, continue on.

Running on a treadmill is decidedly easier than running outside - for obvious reasons. You can control how fast or slow you go, as well as the inclines. And it's more consistent than roads, trails, and paths. Also, you've got temperature control (ahhhh air conditioning), music, and television (if you so choose), which can provide you with helpful distractions (then again, some people hate running to music or television, so that could be a negative).

The benefits to running on a treadmill are that it's definitely easier on the knees and shins. It's also easier to control your speed and your incline, so if you're working on pace, you can do it at the click of a button. You also get a sense of how far you've gone, how fast you're going, and how many calories you're burning (along with a bunch of other sort of useless info). That can be good or bad - but either way, you need some sort of fancy watch or an iPhone app to tell you that if you're running outside.

The biggest complaint about the treadmill is that it's boooooooring. No pretty trees, monuments (if you're Bill), or wild turkeys (if you're me).

Outdoor Training

Since I've started running outside, I do find it harder to run on the treadmill, mostly because it's way more interesting and the time seems to go faster.

It's definitely more challenging, particularly in my neighborhood which is full of hills, but combine the heat and the uneven terrain, and it's downright tough.

Did I mention the heat? Yeah, I know. Summer is almost over. But then it will be cold. VERY COLD for some of you. So, there's that.

While some people think the scenery is nice and music is then not required (or safe, really), I tend to think that unless you have the kind of scenery Bill has on his runs (check the Shredheads flickr pool), then it can get pretty boring. And you can end up getting used to doing the same route, so it's important to change things up so you don't get bored. You can also learn to expect and dread the hills, which isn't great for motivation.

Unlike Bill, I do not have a fancy running watch, so I just bought a digital to keep track of the time, and I map my runs after I do them using Gmap Pedometer. You could also do that before you run using that system or Mapmyrun.com

I'm fortunate to have a sitter on certain mornings, so that's when I plan to do my runs. I also go when my husband is home. If your spouse doesn't travel like mine, you could coordinate your training with them, which is what Bill does (tell me if I'm wrong there, Bill), so that they're with the kids while you're out working your ass off - which really is a pretty fair trade. Running outside does provide for some really welcome solitude, especially if you're running after kids all day (ha no pun!) and don't get a chance to just sit and think.

So, you just run and think and enjoy the quiet of the outdoors.

If you don't have the option of a helpful partner or spouse, then you can invest in a jogging stroller. You can buy a pretty decent used one off Craig's List or at a local consignment sale. They even have double jogging strollers.

Granted, the last thing I want to do is push 50lbs (or more) while I'm running and I really don't to be around my children as they bicker with each other for the entire workout, but they do work, and if you're really dedicated but can't leave your kids, this is the way to go.

You could also do a babysitting exchange and watch your neighbor's kids while they workout or run, and then they would do the same for you. It's always nice to be able to run with someone else, and I've definitely benefitted from having a running partner, but this is a great way to get your 5K training in if you don't have other options.

Running outside is definitely invigorating and it's the closest you'll get to doing your actual race, so it can be good to just get used to everything that goes with the great outdoors.

What are some other pros and cons to running on a treadmill or running outside? And stay tuned for more in our "So you want to run a 5k" series.

Comments

[Diane, Fit to the Finish]

Thanks so much for this. As I lost my 150 lbs running a 5K was a huge sign of progress for me. I wish I'd had these tips all these years ago.

I used to use a treadmill, but for some reason it hurts my back now. But, I actually would rather be outside in the heat & cold anyway!! Much more interesting.

Thanks again.
Diane

[Bill]

Yeah, I make sure I run before Sharon leaves for work, which means the LATEST I can leave is 5:30am. While that sucks, it has two advantages.

1. It gets it out of the way early.
2. I don't have to deal with the kids.

As for scenery, I don't run around the monuments on my regular runs - too far. Usually it's just along the street next to normal buildings. But I still like it better than indoors, because I think it beats looking at a wall or mirror. (I don't like watching tv on the treadmill, it's too weird)

[Boston Mamas]

I'm new to running (or should I say run/walking) and we don't have a treadmill so it's outside or nothing at the moment. There's a lake near us that I started out running along -- actually, I ran along the shoulder in the road because I was nervous about tripping along the dirt path. The view was beautiful but the one thing that detracted was the periodic litter on the street.

One day I saw a garbage bag that had something squishy coming out of it and I totally freaked out. I've since taken to running in the neighborhood -- it's a little harder because you have to be more mindful of traffic and intersections but it helps if you can find long stretches of road (luckily, we've got Mass. Ave., which goes through Boston, Cambridge, Arlington, Lexington, etc...). Or I'm thinking it might be worth driving to a paved bike/run/walk only path to have a long, smooth uninterrupted stretch.

-Christine

[Erica]

In addition to the whole 'helpful partner or spouse' idea, I strongly encourage seeking out local running groups. I run with a group three times a week that's assembled by a local running store. I find that it's great for providing some external motivation (and support) and exposing me to new routes and trails. There's a wide variety of paces and skill levels in my group, so I can usually find someone to push me a little harder on the days when my legs are good, or to fall back and chat with when I just need the run to tick by a little faster. It's nice to feel like part of a running community instead of just being one lonely runner pounding the pavement.

[Bill]

@Christine - I see no need to distinguish between running and run/walking. I'm still run/walking and consider myself a runner.

@Erica - another advantage to a running group (esp for women) is that it's safer, particularly if you're going early or late. I just haven't found one that works for me yet.

[Motherhood Uncensored]

Great point, Bill. Definitely run in a group or in a pair depending on where you live. I don't even run in my own neighborhood at night alone. Oh heck, I don't run at night at all.

But it's a great way to connect with people and *gasp* make friends!

[Brandi]

I left the house later than I would like last night and it was almost full dark by the time I got home. I was the only one out there, except for the cars that passed me, but it was definitely creepy. I won't be doing that again.

Another great website to map runs ahead of time, and/or log them, is www.runningahead.com. It's a lot cleaner and user-friendly than mapmyrun.

One thing I'd suggest if you're treadmill running, but training for a race, is to get outside at least a couple times prior to the race. Outside running is definitely a lot harder, so it would be a huge shock if the race was their first outside run.

[Rosa]

I've been training on a treadmill since June for a 5K in October. I thought I had stamina and endurance . . . and then I ran outside during the race. Starting off was tough. The feel of my body. The cold air I was breathing. The extra clothing because it was 47 degrees outside. I made a lot of rookie mistakes, but it was a lesson learned. I pushed myself and was proud that I finished. I would say that in addition to my treadmill training, I will be incorporating 1 to 2 times of outdoor training 2-3 weeks before the next race.

I can say with certainty that I am addicted.