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9 Little Steps to an Awesome 5K Run

Image via Creative Commons, Elvert Barnes’s Flickr photostream. (Source)

Five kilometers is a great distance for runners of all abilities. Its 3.106-mile length is perfect for the beginner looking to test their stamina. There’s a 5K race almost every weekend for those intermediate runners looking to set a personal record. For the advanced runner, it is a perfect length to tune-up before a longer distance race.

However, the best part may be that the 5K isn’t just for runners! If you would like to have a lot of fun, set an attainable fitness goal and feel fantastic about your accomplishment, you should find a local 5K run and give it a try.

You can even run with your spouse or bring your entire family to share the experience together.

Whether you are a beginner, intermediate or advanced runner (or not a runner at all), these nine little steps will lead you to an awesome 5K. Let’s get started!

  1. Find Your Motivation
    The choice to change and improve your fitness level is resonating within you, but you may lack motivation, desire or self-control. If you find you start new fitness quests but never finish them, you likely don’t have a big enough “Why” or enough Whys to see you to the end.

Your Whys are the specific emotional ties that help you get out of bed in the morning to workout and control yourself at meal time. Your reasons should be very personal, but they could include things like feeling confident when you enter a meeting, looking sexy for your spouse on an upcoming vacation, or even living to see your kids grow up and get married.

Write down all of the emotional reasons that you have for completing your 5K run and don’t hold back.



At Fit Marriage, we have developed a free 6-week 5K training plan that is designed to get you running well while improving your overall fitness and shedding excess weight, and it requires less than 30 minutes for each training session. Feel free to pick it up and see if it suits you.



Once you find a training plan that will accommodate your life, you simply need to commit to your plan and mentally make it your own. This would also be a great time to find a specific race that coincides with the completion of your training and get signed up!





This will be a visible reminder of what you have accomplished so far. Make it known to your family and friends that you are training for a 5K. Share your experiences, post about your runs on Facebook, or blog about it. If you have a GPS device, track your run/walks and upload them so you can monitor your time, distance, average speed, and calories burned as specific measures of your progress.



There are many ways that you can grow as an athlete. When it comes to running a 5K, it could be setting a time for yourself and beating it on race day, or you can compete in a race with hilly terrain. For your non-running workouts, you can add weights, bands or a medicine ball to each exercise to add an element of difficulty. Push yourself to do your best.



The social aspect of running is one reason many get into it. If you are not training with your spouse or a close friend, look for a local running club you can meet up with if your schedule permits.





Instead of focusing on how you won’t be able to complete your workout, refocus your energy on how you can make it happen. Maybe you can’t do the entire workout because you’ve had a really long day at work or a meeting came up. Instead of spending 30 minutes on the workout, just do 15 minutes worth. If you can’t be outside, use your stairs or run in place if that’s what it takes. Just get something in on the workout days so that you keep moving forward.

Just follow these nine little steps to get ready for your first (or best) 5K run. You’ll feel fantastic when you cross the finish line, and you may even start calling yourself a runner!

Written on 6/17/2011 by Tony DiLorenzo. Tony s the co-founder of Fit Marriage where he helps busy couples and on-the-go parents get fit, stay healthy and live a life they love. Pick up your free Ready, Set, Go! 5K Training Blueprint along with five other awesome (and free) fitness resources when you visit today! Photo Credit: soaringbird
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