Crash course – A 5k guide to getting started

One of the best ways to squeeze the juice out of summer is to take part in any one of the area’s 5k races. Here’s how to get started.

First, for a disclaimer: Visit your doctor and make sure you’re fit enough to start a running program.

Second, invest in some good shoes. Otherwise, you could end up spending more time at physical therapy or the bone doctor’s office than watching sunsets above the LSU Lakes. Get thee to a specialty running shop, where the staff is used to outfitting all sorts of gaits and foot shapes.

Feeling intimidated? Find a buddy who geeks running to take you shopping.

Speaking of buddies, nab another person who’s willing to meet you for workouts. It’ll help you stick to your program. A great running buddy is part therapist, part inspiration. Never stand her up.

Aim to spend two to three days a week exercising.

You can use light posts to signal yourself when to run and walk, or set a watch to time your running segments in seconds. Eventually, aim for 10 minutes on, 10 minutes off, then 15, then 20, and so on until you are running for a half hour. No worries if you end up taking walking breaks throughout your entire jog—some of the greatest runners swear by periods of walking.

Other folks find they love strolling and leave it at that. Your body and mind will still reap great health benefits.

Speed always follows distance, so put in your miles at a slow pace before you up the MPH. Those fleet-footed front-runners have been at this for years. Have patience. You’ll reach your potential, but first you’ve got to be able to jog for 30-45 minutes at a time without stopping.

Most people accomplish this impressive goal in just six weeks or so. Guess what? You’ll get there before summer’s end.

If you’re a treadmill junkie—and who isn’t when the temps climb to triple digits?—you might want to spend some time practicing on an actual road. Pebbles, potholes, humidity and wind can slow you down a bit. It’s good to be prepared before race day.

Once you get to a race, narrow your goal. No matter how fast you were in high school, your aim today is to finish without a limp. You’ll probably get the jitters while you wait on the start line. That’s just proof that you’re alive, this is important to you, and you’ve come a long, long way, baby.

Three locals share why they love the sport and why you will, too.

“I’ve got that ongoing voice in my head that tells me I can stop, it’s too hot or I’m too tired. It’s kind of a little game I play each time I hear it to push that voice back rather than give up. It allows me to learn more about myself and gain more confidence each time I run.”
—Sarah Rippel, runner and trainer, BR Fit

“A year before we started the Happy’s runs, I started doing races. That’s when I started feeling the camaraderie of running, the community of runners, the openness of everybody. That can’t be beat.”
—Scott Higgins (pictured), co-founder, Happy’s Running Club

You start seeing a lot of the same people and start cultivating friendships.”
—Mathew Sanders, Community Development Specialist, Louisiana Disaster Recovery Unit