Me? Run a 5K

To many, the thought of running, or even walking, a 5K is overwhelming! People want to begin an exercise program, but aren’t sure how or where to begin. The first step is to decide this is something you want to commit to doing. It won’t be easy, but as I’ve heard before, “If it was easy, everyone would do it.” There will be times when you want to quit. Actually, there will be many times when you want to quit.

Training is as much mental as it is physical, and as your body rebels against this new stressor, your mind will try to convince your body to stay on the couch. Don’t listen to either one! It will be such a rewarding experience for you once you cross that finish line and realize the accomplishment of completing your first 5K.

Here are some steps to get you started:

As a running coach and long-distance runner, I feel very strongly about having the right kind of shoes for your foot type. There are numerous specialty running stores in the Raleigh area that will take the time to help you find the shoes that work best for you. And keep in mind, this is an investment in your health.
After purchasing “your” shoes, consider clothing and socks that are made of “wicking” material instead of cotton. Dri-fit material will breathe much better than cotton, and you will be more comfortable on humid days.
Now you are thinking, “I look the part…what now?” As Nike says, Just Do It! Get out that door and go for a run.

But wait, before you start running, hear me out. In your excitement, you may think about going out and running a mile or two. Resist that urge! The large majority of people who quit exercising do so because they did too much too soon. Begin slowly and build up over a few weeks. I have trained people to compete a 5K in as little as eight weeks. As a rule of thumb, don’t increase your mileage more than 10% per week. To help you get started, I’ve designed a sample two-week program just for you!

Week One

Monday – 1 minute run/1 minute walk/10 times (1:1 10x)
Tuesday – 30 minute walk
Wednesday – Same as Monday
Thursday – 30 minute walk
Friday – Rest of XT 30 minutes
Saturday – Same as Monday
Sunday – Rest

Week Two

Monday – 1:1 11x or 2:1 8x
Tuesday – 40 minute walk
Wednesday – Same as Monday
Thursday – 40 minute walk
Friday – Rest or XT 30 minutes
Saturday – Same as Monday
Sunday – Rest

Before each training session, warm up your muscles with some dynamic stretching, like marching in place, jumping jacks, arm circles, etc. At the end of each session, cool down your muscles with static stretching (hold for 8-10 seconds), like hamstring stretches, calf stretches, quad stretches, etc.

Most of your training runs should be done at “conversational pace,” which means you can speak to the person next to you without huffing and puffing. If you find yourself out of breath, slow down.

Running/walking is also a good way for families to spend time together. Consider supporting Wake Christian Academy’s 5K this year, and get the entire family involved in training. If that isn’t possible, find a buddy. Most people that exercise with a buddy are more likely to continue than those who train alone. Figure out what works for you and make a commitment to get started. The health benefits are obvious! One of my favorite quotes is from John Bingham, “The miracle isn’t that I finished. The miracle is that I had the courage to start.”

I am excited and sad about the race this year because it will be my last year as Race Director. I have witnessed, firsthand, the growth of our race numbers over the past five years, and have enjoyed seeing several in our school family complete their very first 5K. I feel privileged to have been part of WCA for these many years, and pray that missions continues to be a focus for the school. My prayer is that you will continue to support the Mission Outreach 5K each year, not only with your donations, but also with your participation. Thank you, in advance, for your support of the Mission Outreach 5K!

About 58ten

This year’s Mission Outreach 5K beneficiary is an organization committed to helping orphans in Kenya. Through your donations, our school will help fund the purchasing of tiles needed to renovate the Mulango and Mukaa Children’s Home. We hope you will prayerfully consider how you can make a difference in the lives of these little ones.

“If you pour yourself out for the hungry and satisfy the desire of the afflicted, then shall your light rise in the darkness and your gloom be as the noonday.” Isaiah 58:10

For more information on 58ten, visit www.58ten.com.

Race Director Dawn White is a RRCA Certified Running Coach, USATF Certified Coach, Long-Distance Runner, Sales Associate and Running Coach at Black Dog Running Company (Myrtle Beach, SC), Running Coach with the Grand Strand Running Club (Myrtle Beach, SC), and Event Director of the BFF Pink Ribbon Run 5K and 10K (North Myrtle Beach, SC). She’s also pretty special to Wake Christian Academy,having worked here for more than two decades. She will be missed.