How to run or walk your first 5K

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Taking the leap to run your first 5k?

First of all, Congratulations! Making the decision to participate in a race is a huge deal. An exciting decision you should be proud of.

Secondly, DON’T WORRY! The 5k distance is fun and challenging at the same time. But it’s certainly a goal you are capable of attaining. We believe in YOU!

Here are some tips that will help you get to that 5k starting line well-prepared and ready to RUN!

Choose a race! ZOOMA has a variety of 5ks on scenic race courses in beautiful locations. Check out our ZOOMA race calendar here. You can also find local race calendars in a variety of places like running clubs or running stores - we like Running in the USA.

Give yourself plenty of time to focus on training, but at the same time don’t put so much pressure on yourself that you overtrain. Overtraining leads to exhaustion and can lead to injury. It is better to show up undertrained and over enthusiastic than it is to be overtrained, injured or burned out.

Find a training plan. Check out the ZOOMA training page we offer free training plans that are straightforward, easy to use and designed for beginners.

Embrace run/walk intervals. They’re a great way to get your body accustomed to the mileage and allow your body to recover quicker.

Be consistent with your training. Developing the discipline to stick to your training plan will pay off on race day AND help you build confidence. Confidence that will go beyond running and into other areas of your life.

Have fun! Create a motivating playlist, treat yourself to fun running gear or grab a friend or two to train along with you. Whatever helps you get out the door is fair game!

If you were on the fence about taking on a 5k, we hope we’ve convinced you. You’ll never know where running can take you unless you take that first step!

By Marcia Kadens, Certified RRCA Running Coach and author of Marcia’s Healthy Slice

About ZOOMA. We believe it’s incredibly important to support each other’s goals, dreams and aspirations. The ZOOMA community is made up of all types of women who seek to achieve athletic and personal goals and support each other while doing so. ZOOMA race weekends are always filled with fun and incredible support and we’ll be there with you every step of the way - through your training, before race day and after race day.

Sarah Ratzlaff