Judy Molnar still has the Popsicle stick she received for finishing her first 5k in 1996. “I remember I started giggling because at the time I was trying to lose weight and here they’re giving me an ice pop,” she says. Before the race, she was overweight, out of shape and could barely climb a flight of stairs without losing her breath. Joining a gym and running a 5k were among her 1996 New Year’s resolutions. Now director of Iron Girl, Molnar, 41, has completed many more 5ks since then, as well as 10ks, marathons, triathlons and even an Ironman.
As Molnar’s experience proves, taking small steps is key to successfully (and safely) accomplishing an athletic goal when starting from scratch. At first, the idea of going from couch potato to Energizer Bunny® may seem impossible, but with determination and help from others, you’ll be surprised how fast the transformation will occur.
Although the following guide for newbies focuses on running a first 5k, it can help anyone determined to start a journey toward a more active life — no matter what the sport.
If you’re starting from zero, any first steps, no matter how few, are steps to a healthier, happier you. Regular aerobic exercise will not only help you lose weight
and improve cardiovascular health, it will also help reduce stress, boost your energy levels and instill a sense of overall well-being.
Before beginning an exercise program, you should check with your doctor. “You want to make sure you don’t have any health issues when you start,” cautions Jim Fraser, a Washington, D.C.-based coach for the Leukemia & Lymphoma Society’s Team in Training. Knowing you’ve ruled out potential medical problems will help you start with confidence.
Overcoming mental hurdles — fears about being too out of shape or too slow — is the hardest part of getting started, says Jonathan Cane, a running coach for the Brooklyn-based JackRabbit athletics store. “When we have meetings for prospective participants in the beginner running program, I ask the group, ‘Whose afraid they’ll be the slowest?’ Inevitably, half of them raise their hands. My response is, ‘You can’t all be right, and who cares if you are?’”
Mental hurdles can be more overwhelming than physical ones. Molnar says many women new to running are discouraged by preconceived notions of what a runner should look like. They feel they could never be a “runner” because they don’t fit the stereotype. “Not everyone is super fit,” says Molnar. “Runners come from all walks of life, sizes, shapes and colors.” Oprah Winfrey, for example, inspired thousands of women after she finished her first marathon. If you have doubts, stand along the sidelines of any local 5k and observe the wide range of women who participate. You’ll see teenagers and grandmothers, women from sizes petite to plus.
Whether you’re training alone or with a group, the key is to start slowly. Jenny Hadfield, a Chicago-based running coach, tells beginners, “Start where you’re at rather than where you want to be.” Beth Swierk, 28, a radio show producer in Chicago, heard Hadfield speak on-air, and something she said stuck with the longtime walker: “Run until you’re tired, walk until you’re bored.” Beth thought the concept sounded easy enough so she went out and did just that. “I could walk 10 miles but never had any interest in running. But I followed Jenny’s advice and started running one block or one minute.” Last June, Swierk joined a 10-week training program at Chicago Endurance Sports, and in three months she was running three 12-minute miles without stopping.
If you’re starting off at square one — you’ve never run or you’ve been inactive for quite some time — give yourself eight to 12 weeks to build a base. Begin by going on a brisk walk so your body gets used to physical activity. Then progress to a walk / run. Try walking three minutes and running 30 seconds to one minute for a total of 25 minutes. Eventually shift to a run / walk with three minutes running and 30 seconds to one minute of walking. Gradually run more and walk less until you’re running a full 30 minutes.
When you’re beginning, it’s important to run at an easy pace. You should be able to converse comfortably. Hadfield tells people to try the “talk test.” If you can’t say a word without gasping for air, then dial down the intensity.
As with starting any new activity, the early weeks are always the hardest. “The first three weeks are about making the effort to just get your run or walk in,” says Hadfield. “By week three you’ll feel 100 percent better.”
Rest is equally important and always scheduled into training programs. Cane says that once he gets newbies running, sometimes the hardest part is convincing them not to overdo it. Doing too much too soon is the main reason many people quit workout routines or training programs.
Having a race goal keeps you motivated and gives your workouts purpose. “There’s something about an entry form that makes you accountable,” says Molnar. “Once you sign up, it’s amazing how that enthusiasm comes out.” Ask the staff at your local running store to recommend beginner-friendly 5ks, often advertised as “fun runs,” that include run / walk categories. “Your first race should be something that builds motivation,” says Fraser. “You don’t want to get so discouraged that you don’t run again.”
The following training plan will prepare beginners to finish a 5k comfortably. Perform the workouts three times each week, with at least a day between workouts. Be sure to begin each workout with a brisk five-minute warm-up walk.
Week 1: Walk 20 to 30 minutes.
Week 2: Alternate walking 3 minutes with running 30 to 60 seconds for a total of 20 to 25 minutes.
Week 3: Alternate walking 2 minutes with running 1 minute for 24 to 30 minutes total.
Week 4: Walk 1.5 minutes, run 1.5 minutes; walk 3 minutes, run 3 minutes. Repeat three times for 27 minutes total.
Week 5: Run 3 minutes, walk 1.5 minutes; run 5 minutes, walk 2.5 minutes; run 3 minutes, walk 1.5 minutes; run 5 minutes, walk 1.5 minutes; run 5 minutes, walk 2 minutes — for 30 minutes total.
Week 6: Two days this week, alternate running 5 minutes and walking 3 minutes for 30 minutes total. On day three, run 8 minutes and walk 5 minutes twice for 26 minutes total.
Week 7: On day one, run 5 minutes, walk 3 minutes, run 8 minutes, walk 3 minutes, run 5 minutes — for 24 minutes total. On days two and three, run 10 minutes, walk 3 and run 10 for 23 minutes total.
Week 8: Run 25 minutes.
Week 9: Run 28 minutes.
Week 10:
On day one, run 30 minutes.
On day two, run 31.
On day three, run 5k.
Content provided by Women’s Running, article written by Jen Murphy.
Jen Murphy is a New York City-based writer and health columnist for The Wall Street Journal.
