Running a 5K in two weeks and have basically never ran in my life
April 27, 2015 7:32 AM   Subscribe

My sister and cousin are doing a 5k in two weeks and I would love to join them. It would be a fun challenge for me but.... is it realistic? On one hand, I have literally never ran more than a block in my life. But on the other hand, I'm in reasonably good shape and it's only 3.1 miles. Is this crazy? What should I do for last minute training/preparation?

Ok so I go to the gym 1-2 times a week and do the elliptical and bike and treadmill, so I'm in decent shape. Plus I live in NYC so I walk a lot. I know I could walk a 5k no problem, but I'm nervous about trying to run it. Is this doable? What are some last minute tips/exercises I should do?

I dont even know the logistics of running. Should I buy a sports bra? What do I do with my STUFF while I'm running? It's not like I can run with a backpack on! How long should I expect it to take? 30 minutes? 60 minutes?

There's lots of stuff online about "5 Things to know when you do your first 5K" etc. but I'd like personal anecdotes/advise. Thanks!
posted by silverstatue to Sports, Hobbies, & Recreation (35 answers total) 8 users marked this as a favorite
 
Some people could do it but I sure wasn't one of them. It took me many weeks to build from nothing to 5k. You could find out most of your answers by going outside and seeing how far you can run.

A 5k is a little over 3 miles, so at a 10 minute mile pace (pretty slow but still running) it would take you about 30 minutes. You should not need to carry any stuff with you to run 3 miles.
posted by something something at 7:36 AM on April 27, 2015


If you're going to do this, I would try to do some training now. Look up Jeff Galloway's walk/run intervals, and see if you can maybe start doing some walk/run intervals over the next two weeks.

Yes, you're going to need a sports bra. Don't you already have one for the elliptical?

I would expect your first 5k to be about 45 minutes, if you have no training whatsoever.
posted by roomthreeseventeen at 7:38 AM on April 27, 2015


Aren't you running when you're doing the treadmill? If you can do 3.1 miles on the treadmill without issue, then you can generally know your time from there. If you haven't, just go ahead and try to do a 3.1 mile run on the treadmill and see how you feel. Couch to 5k encourages people to work their way up from zero fitness to 5k in 8 weeks.

Running a 5k isn't all that different, although the impact on your knees will be slightly higher when compared to a treadmill. Also if you're running for fun and not as a race, then don't feel bad about slowing down or walking a bit if you need a break.

You don't need "stuff" when you're running with friends in a 5k.
posted by Karaage at 7:39 AM on April 27, 2015 [4 favorites]


I mean, what's the worst-case scenario? You walk most of it and finish in 40-45 minutes? You will most likely not be the only one. I guess the *worst* worst-case scenario is you push yourself too hard and injure yourself, but if you're reasonably self-aware I don't think it's too likely. If I were you I'd trying jogging on the treadmill at the same pace you usually walk at, or very slightly faster.

Personally, I would not run more than a couple of blocks without a sports bra, but your boobs may vary.

I am a very occasional and casual runner of 5Ks and when I do them I bring the absolute bare minimum of stuff - usually my car key and maybe a light jacket. If I weren't going by car I would also bring my phone, ID, and some cash and cards (not full wallet). You don't need a backpack for that, you need a pocket.
posted by mskyle at 7:41 AM on April 27, 2015 [1 favorite]


I did a 5k once with no advance training (wasn't running, or even really exercising at the time other than walking for errands). It was a little hard, but I managed it--the key for me was realizing that I needed to run at a really slow pace, or it wouldn't have worked for me. I think starting Couch to 5k would help, even if you'll only be a little way into the program.
posted by three_red_balloons at 7:42 AM on April 27, 2015


Response by poster: By stuff, I mean water, sunglasses, tissues, car keys, wallet etc.

I don't really run on the treadmill - just fast walk. Occasionally I'll do a minute of jogging but that's about it.

I'm definitely thinking I will walk at least half of this thing! The other people I'm going with are way better than me, so will probably leave me in the dust almost immediately.
posted by silverstatue at 7:46 AM on April 27, 2015


I think it depends a lot on whether you are running or walking on the treadmill. Although road running is somewhat more difficult than treadmill running, it's not SO different that you won't be able to do it if you're regularly running on a treadmill. From my experience, elliptical training does not translate into runnign fitness hardly at all.

Regardless, if this seems like it would be a fun activity to do with friends, go for it! I've done 5Ks where I've basically walked the whole way with some jogging thrown in. Unless this is some weird elite event, plenty of people will be doing that, so don't stress about it. Yeah, you'll take a little longer than your friends, but assuming they are not assholes, they won't mind waiting for you for 40 minutes at the end.

Re: sports bra: If you can regularly run on a treadmill and/or do 40 minutes on an elliptical without one, you can probably do a 5K without one. For me it would be impossible/extremely uncomfortable, but obviously this depends a lot on your breast size. Try running a couple of blocks without one and see how it goes -- I think you'll know right away whether the bouncing is a no go.
posted by rainbowbrite at 7:46 AM on April 27, 2015


I think there's some degree of innate ability for this. I'm no pro runner (totally an amateur) but there's a 5 mile race I run almost every year, and I seem to be able to run the entire thing even without training at all for months beforehand and do about 10 to 11 minute miles. So for me I always get a little confused by people who need a complex training program to run a few miles, but I've realized that we must be physiologically different. I think you should try it. I find it a lot of fun.

I definitely wear a sports bra, but I have a C/D cup. I've also run the above race with a backpack on without a problem, but you don't need any stuff to run the race, so that's unnecessary. They usually provide water along the way, and you usually just dress in clothes you'll be comfortable in once you warm up, even if you start off a little cool.
posted by treehorn+bunny at 8:00 AM on April 27, 2015


Best answer: For someone in your situation, a run/walk mix is probably going to be your best bet. Its easy to experiment with. A good place to start is to do 1 minute intervals where you run for 1 minute and then walk for 1 minute and repeat. If you can comfortably sustain that for 30 minutes without starting to struggle to breathe, step it up gradually by running for 2 minutes and walking for 1 minute. So long as it remains comfortable, you can increase the running intervals up to probably around 4 minutes -- if you can do 4 minute runs with 1 minute walks, you are already capable of running the whole thing. If 1 minute intervals are too intense, try 30 second ones. If those are still too much, increase the walking interval to 45 seconds or 1 minute with a 30 second run. If you can't comfortably do 30 second jogs followed by 1 minute walks for the duration of a 5k, you really should just walk the thing.
posted by Lame_username at 8:03 AM on April 27, 2015 [3 favorites]


You should see if your race has a gear check for your stuff. Many races let you check a bag (or even give you a bag to put stuff in) and transport the bags from start to finish line if they're not in the same place.

That said, those can be a little chaotic and I usually choose to run light ($20 bill and a single key in my pants pocket, for example).
posted by trixie119 at 8:05 AM on April 27, 2015 [1 favorite]


I ran a couple of 5Ks a few years back and I was doing less regular exercise than you are now. Based on my own experience I think a person in decent shape can do this with no training. Now let me be clear, I was pretty slow. A 70-year-old guy colleague of mine blew by me about halfway through. (To be fair, this guy usually wins the 70 and up division.) Actually, I just looked this up and one of those was an 8K! I ran it in 51m. I think you can definitely put together 3 10-minute miles in a row and I encourage you to try.
posted by escabeche at 8:06 AM on April 27, 2015


I'm JUST like you in many ways - here's some tips from me....

1 - Running on a treadmill is WAY easier, (I mean WAY easier) than running on the road. If you can only jog for about a minute on a treadmill, then realistically, you'll struggle to run the 5k.

2 - You and you alone know your basic fitness level. You'll get a bunch of tips from internet strangers about how running a 5k is no drama and you'll breeze through it, but from my point of view, that seriously was not the case. For someone that doesn't run much it will be HARD. Really hard. Prepare for that. Yes there are people who don't do any training and can run a 5k no issue - that wasn't me!

3 - You say things like: I don't even know the logistics of running. Should I buy a sports bra? It's only 3.1 miles right? That's nothing right? and I therefore would have to say, the 5k might be more challenging than you expect. Even if you run at a steady-slow pace, it will likely take you at least 40 minutes. are you prepared for that? Can you sustain a slow steady pace for 40 minutes on the treadmill? If not, you're definitely not ready to run the whole way.

So - that's all the doom and gloom! The good news is, it's TOTALLY doable with some training. You're going to have to start running more though, outside if possible...... and Race Day adrenaline will help. They'll be so many people there doing exactly the same as you , running/walking/running/walking - you'll fit right in.
I just did my first 10k having run a lot of 5ks at the gym and in my local park, and the 10k was grueling - but I'm so glad I did it.

GOOD LUCK - let us know how you get on!!
posted by JenThePro at 8:13 AM on April 27, 2015 [1 favorite]


I just did a popular 5K this weekend and there were lots of people who started at the back of the pack and alternated between running and walking throughout the course. I agree with the suggestion that you train by doing run/walk intervals outside and increasing the length of the runs during the next two weeks.

As for stuff, some runs do have a bag drop where you can check your stuff. Check out the website for this particular 5k. If they don't have a bag drop, leave most your stuff locked in your car and run with just your car key.
posted by Area Man at 8:13 AM on April 27, 2015


You'll never know unless you try.

If nothing else, I would at least buy a sports bra and at least a few times before the race go for a run of whatever length you can manage outside, just to see how it feels to run on pavement. Your first 5k at a pace of running or running/walking that you can manage comfortably > your first 5k completely blind and feeling like crap at the end.

Some races have bag checks - you get a clear plastic bag with your race bib and you can leave stuff in it at a bag check area to get when you're done running. I prefer to just go minimalist. It's not a long time; you don't need to carry anything. I have a belt with a pouch in it for my ID/key/cell phone when I go running, but if you don't even want to bother with something like that, just jam 'em in your sports bra and go. You can put up with basically anything for 45 minutes, which is the absolute longest I could imagine this taking you. You don't need (or want) to be carrying stuff.
posted by bowtiesarecool at 8:16 AM on April 27, 2015


Best answer: A lot of races have water on course. Regardless, unless it's an exceptionally hot day, you shouldn't need water with you while you run. Hydrate properly before and after, but for a 5k you'll be fine.

Does the race have a bag check? Larger ones will have them - smaller ones generally don't. I'd leave whatever you don't run with, at home. If you plan on wearing sunglasses, wear them - you don't need to "put" them anywhere.

Sports bras are critical for support (for me at least), but also convenient places to hold stuff. I run with my keys on a carabiner, hook it around the strap, and tuck it under my top. Or clip it to my leggings/pants/capris/shorts. You could probably tuck some tissues in your bra, but if you can live without tissues for 30-60 minutes, I'd leave them at home (or in the car). Don't bring a wallet. If you really want to get something to put your ID, a little cash and phone, a Spibelt or some other running belt (available at any sports store, and have seen them at TJ Maxx, Marshall's, etc) will do fine.

Generally when I run, I run with just the clothes on my back, hat or baseball cap, phone+headphones, and key (with other non-essential things removed from my keychain - ie, just my building or car key). That's it - whether it's a 2 mile run or half marathon. It's very convenient to not fiddle for stuff, and you don't need to have much on you for an hour or less.

You might try doing some run/walk intervals in the next couple of weeks, but just do your best. Enjoy the race and time with your sisters, and worry less about needing to run all of it. Don't overthink it!
posted by raztaj at 8:19 AM on April 27, 2015 [1 favorite]


I would carry a small, comfortable backpack that was mostly empty but had a water bottle. The water bottle could even be empty. They will probably offer disposable cups of water.
posted by aniola at 8:22 AM on April 27, 2015


I did this exact thing. I was visiting a friend in Manhattan Beach in LA and he told me on Friday night that we were running a 5k on Saturday. I ran it. It is very doable if you are working out at all and walking around NYC. There was a hill that slowed me to a walk, but I was competitive. Out of about 3,000 that ran, I finished around 2200 or ahead of about 800. One funny story, I was running along the Strand at the end part of the race when I catch a running stroller out of the side of my eye moving up on me and presumably going to pass me. When they get even with me, I look over and it is a woman who is about 8+ months pregnant pushing the stroller. I got passed by a pregnant woman pushing a stroller who even said, "Good morning" to me as she passed me by. What I found too was the there were folks along the route shouting encouragement. That was a big help. Hard to stop when strangers are encouraging you.

I would spend the next few weeks before the event on the treadmill (or streets) rather than on the other machines you listed. I would also be aware of my early race pace. I would consciously try to slow it down to a pace I could sustain the entire time.

As for stuff, I would either leave it in a car or the room in which you are staying and take the key to that place and put it on your shoelace. I was a little worried, so I put my ID in my sock figuring if I dropped dead of a heart attack in a city 3,000 miles from home, at least they could identify me quickly.
posted by AugustWest at 8:38 AM on April 27, 2015 [1 favorite]


I've done a couple "fun" 5Ks, and a ton of people walked the whole race. Unless it's some ridiculously competitive race, just have fun with it!

I did "couch to 5K" and I would recommend doing some interval training over the next couple weeks to get a feel for what you can comfortably do without overextending yourself.

For what to bring, I have a mini-zipper in my running shorts that I put the car key in and my ID (for check in). I wear crappy disposable sunglasses, and bring nothing else. You really want as little as possible with you. You'll be outdoors and can enjoy nature!
posted by DoubleLune at 8:41 AM on April 27, 2015 [1 favorite]


Best answer: I too recommend Jeff Galloway's program. I would give running a try next time you're on the treadmill. I don't know how program-able your treadmill is but I figured out how to program one to do a run-walk (five minutes running, one minute walking). Try two minutes walking, one minute running and see how you do. If that's okay, try one minute walking, one minute running, then two minutes running, one minute walking, etc.

Yes, get a sports bra. You can get a cheap one at Target. Other than that, you don't need stuff to run a 5K. If you're driving, leave your sunglasses, wallet, and tissues in the car. I would drink water before the race but not a ton - if you feel it sloshing around in your stomach, that's too much. Make sure your urine is clear-ish the morning of and you'll be fine. There will probably be water stops but if you're really concerned, I've taken a disposable water bottle running with me - then you can fill it at water stops if you want or you can toss it if it gets to be a hassle.

When I run, I bring headphones, iPhone (I listen to music and use RunKeeper, which is helpful for run-walking), and keys. Some people loop their keys into their shoes. And a lot of running shorts have small pockets that are great for keys. I also have a few pockets from Amphipod that I am fond of.

I'm slow and my 5K time is around 30 minutes so I'd plan to take at least that long. Ask your fast friends to save you some bananas at the finish line. Have fun!
posted by kat518 at 8:52 AM on April 27, 2015


Response by poster: Thanks everyone! I'm feeling very encouraged! I will pick up a sports bra, do some gentle runs around Brooklyn, and just put my ID and car keys in a little lanyard thing I can wear around my neck. I'll let you know how it goes :)
posted by silverstatue at 8:59 AM on April 27, 2015


I can't add much to what has been said before, although one thing I would say is that, if you are planning to run *with* your sister and cousin (rather than just take part in the same race), you might want to bear in mind your relative abilities.

If they are more proficient than you, I would recommend agreeing with them beforehand whether they should remain with you during the race or whether they are free to go ahead (or, of course, whether you are free to leave them behind!).

For the record, I did the "couch to 5K" routine (where "couch" meant, hadn't run or done any aerobic exercise in 20 years) and it took me about 10 weeks to get up to 5K. The big hill seemed to be around the 3K mark; once you crack that, it is largely then a psychological hurdle.

In any event, as the others have said, the best way to find out is to give it a go...
posted by oclipa at 9:03 AM on April 27, 2015


Best answer: Don't forget that you can jog as slowly as you have to. A 10 minute mile pace is slow for most, and that's like - rocket pace for me. I jog closer to a 13 or 14 minute mile - it takes me a LONG time to complete a 5k jogging the whole way. I just don't have a runner's constitution, but I can run a 5k now - it took me many weeks of slowly training up with walk/run intervals. It was impossible for me to run for sustained periods of time until I learned that I was overdoing it on pace. I'm in pretty decent shape too - workout 3x a week vigorously, walk everywhere. It's just how it is with me - so when you do your light jogs around Brooklyn, I would recommend looking for a pace that feels right to you so you don't overdo it and tire out too quickly!
posted by pazazygeek at 9:05 AM on April 27, 2015 [2 favorites]


Oh, regarding gear - in the spring/summer, I put my phone in an armband, and usually slip a single key for my house and some cash in case I'd need it right behind the phone. Some armbands even have a pocket for those items. In the winter I have a runner's vest with pockets and those items go in the pockets. I also have a pair of runner's pants that have little zip pockets in them, but none of them are big enough for my phone so I rarely use them.
posted by pazazygeek at 9:08 AM on April 27, 2015


Worse case? You get shin splints and can't run for a few months, maybe have to take some time off your feet completely.
posted by flimflam at 9:17 AM on April 27, 2015


Response by poster: How do I prevent against shin splints? Isn't that just if I'm running really hard and not wearing proper footwear?
posted by silverstatue at 9:22 AM on April 27, 2015


Best answer: and just put my ID and car keys in a little lanyard thing I can wear around my neck.

Personally, I wouldn't do that, because the lanyard bouncing around near my face/chest would drive me nuts and be really uncomfortable while trying to run. YMMV.

Timing: You'll probably be walking for a good portion of the 5K, but it sounds like you won't have trouble making it to the finish eventually. I would guess that it'll take you about 45 minutes to get through the course (+/- 15 mins on the outside). A standard time for running a 5K is ~30 mins +/- 5 mins, so you're not going to be left too far in the dust :). There are also probably going to be plenty of people at around your time, and coming in behind you.

Pre-Race Training: As for extra exercises or physical prep for the race -- I actually wouldn't push it. You don't want to wear yourself out or hurt yourself right before you go, and you're very likely to be able to make it through the course at your current fitness level anyway. If the course is nearby, you might want to walk/run it sometime before the race, just to get a feel for it and to settle any nerves. You also might want to go for a distance of 3.1+ miles and to practice running for longer stretches of time during your usual workouts (if you're not already). But don't worry too much about putting together a specific training regime now.

From personal experience, you probably don't want to eat a lot of salty stuff the day/night before the race. It makes it hard to stay hydrated the day of, because you don't want to drink so much beforehand that you're going to need to pee all the time, but you're going to be thirsty from all that salt. Kind of random and probably useless advice, but finding that out was part of my learning curve, so hopefully now it won't have to be part of yours :P.

Carrying Stuff: I use a cell phone armband, so that I can listen to Pandora while I run. The armband has a little pocket for a key, and you can stick your ID and any other emergency paperwork/money (your health insurance card, a twenty dollar bill, a credit card, whatever) in the same pocket as the phone, against the back of your phone. My nose runs when I run, so I also stick a couple tissues in the area between the armband and my arm. You could probably stick the tissues inside the armband's pocket against the phone, too, if you'd prefer (that might be better -- the tissues tend to be gross/sweaty by the end of the run if they're up against your skin). For sunglasses, just wear them. But if it starts raining or they're irritating you or something, you can stick them on the neck of your shirt or hang them from your waistband. Or just hold them. It seems like it would be a pain to carry stuff in your hands while you're running, but ime it's actually no big deal. (I also weave the cord of my headphones through my fingers to keep it from bouncing around when I'm running -- it actually is kind of nice to have something in your hands, it keeps you from letting them flop around or tighten into fists or anything). Don't worry about water. Since the race is short, you probably shouldn't drink any while running anyway, and you'll be able to get a cup or bottle of water at the finish.

Sports Bra & Clothing: Personally, I prefer wearing a sports bra when I'm exercising -- not so much because of bouncing, but because of the material that the bra is made of. Ime, regular bras tend to feel itchy/gross when they get sweaty -- even/especially cotton ones. But it's relatively easy to find sports bras in a material that won't feel much different even if it gets soaked (Marshall's, Ross, or TJ Maxx usually has a huge variety of sports bras for relatively cheap -- ime, you can get a pretty good bra for ~$7-15 from a store like that, if you're in the US). If you go looking for one and the variety at the store seems overwhelming: for what it's worth, I like the ones with more lycra or spandex in them and that don't have separate cups. Personally, I also can't deal with an underwire while exercising -- it pinches and feels terrible and I never get sports bras with them. But all that varies from person to person, of course. Regular cotton workout clothes are doable, but I also find it much more comfortable to wear "tech" running clothes -- for me, that means compression capris, a tank or a long sleeved running top, and some "wicking" socks. I'm in the mid-Atlantic -- if the weather where you are is like the weather here, I would wear the capris and a tank, and have a polar fleece jacket or something in the car to wear before/after the race. All that "gear" isn't essential, of course, but ime it makes running much more comfortable.

Don't forget to wear sunscreen! :)
posted by rue72 at 9:26 AM on April 27, 2015 [1 favorite]


Best answer: Stuff - a Spibelt or cheap version thereof would be good for car key, small change and ID - I agree that a lanyard will be really annoying - it'll chafe the back of your neck and bounce around on your front.

Intervals - better to aim for short spells of running and stop to walk for a bit before you're exhausted, then go back to running, etc. rather than run until you can run no more and then have to walk all of the rest of it. You'll feel better generally and there's real satisfaction in being able to run the last stretch because you've saved enough energy.

Pace Someone above uttered (typed!) the phrase "at a 10 minute mile pace (pretty slow but still running)" Ha! Thanks for that! I've been running for years, used to do 10 minute miles, but even when I'm running regularly now I'm usually about 11 minute miles. With a lot of effort recently, I think I might have made it back to 10.5 minute miles - and I certainly don't think of myself as being embarrassingly slow. Which is to say that - people's perception of pace varies wildly, so just listen to your body. It's very common to start out too fast at events because you get swept along by the crowd, so just remember to take a walking break before you think you need it.

Enjoy!
posted by penguin pie at 9:48 AM on April 27, 2015 [2 favorites]


just put my ID and car keys in a little lanyard thing I can wear around my neck

Another vote for not doing this -- it will bounce and drive you crazy. Sports armbands are cheap at Target or Amazon and will hold your phone, a key, a credit card, your ID, and maybe a $20, which is about all you need to run a 5K. (Alternatively, they do make workout pants with pockets that Velcro shut, which is what I like for carrying an inhaler.)

How do I prevent against shin splints? Isn't that just if I'm running really hard and not wearing proper footwear?

Shin splints can hit any time you are increasing high-impact activities above your current activity level. I've gotten them before from much smaller activity level increases than you are contemplating here. It's a good reason to stick to run/walk intervals over running the whole thing, even if your cardio conditioning is good enough to let you run. (You can have the cardio fitness to run without having the musculoskeletal adaptations built up yet.)

I'm not mentioning this to suggest that you not run, mind you -- it sounds like a fun time and it sounds like you'd be up for walk/run intervals. But do be aware that shin splints are a possibility.
posted by pie ninja at 9:56 AM on April 27, 2015


A 5K is no biggie if you're okay with walking a good portion of it. I would definitely go outside and do a few trial jogs to see what your current endurance is. There's no sense in waiting until the race to find out. Before I started running, I thought I was in fairly okay shape since I could do 45 minutes on the elliptical no problem. I learned that running is a whole other ballgame. I couldn't even manage 5 minutes at a slow jog. I know some people who aren't runners per se, who could lace up and bang out 10K no problem, but they are soccer players, or other sorts of athletes who have built up fantastic cardio endurance through sport.

If you've never run a race before, there is some general race etiquette to follow: If you need to slow down or stop suddenly, get to the side of the path and check behind for other runners behind you, then slow down. If the race has a staggered start based on projected finish times, place yourself in an appropriate corral so you're not slowing down or blocking the way for runners behind you. This may mean that you start in a different corral than your friends, or they start back in your corral. If you are running with your friends, don't form a line across the path.

Agree that a lanyard around your neck will not be pleasant. I run with a hipbelt (Spibelt is a great choice) or running shorts/tights that have pockets.
posted by keep it under cover at 11:11 AM on April 27, 2015 [1 favorite]


Response by poster: Ok, no lanyard! I will check out this Spibelt and get something comparable.
posted by silverstatue at 12:22 PM on April 27, 2015 [1 favorite]


Yes. You may be able to finish it, too, or you may have to walk a bit.

3 miles is not that far. You will not win it, obviously. Many folks will finish under 20 minutes.

Still, it's fun.... and that's the way i look at any run.... it's a run, not a race. For the really good, it might be a race, of course. For most folks, it's dress up, go outside, sweat a little, have fun with people.

A half-marathon or marathon you want to train for for maybe 6 months to a year. 26 10-min miles will kick your ass and you will be outside for 4-5 hours, if you are like most. there are a lot of things to learn to pull that off.

1600 steps to a mile. 40,000 or so for a marathon. big difference.

5 k? No sweat for a gym going, eliptical user of reasonable weight.

have fun!
posted by FauxScot at 1:24 PM on April 27, 2015


Everyone else has covered everything preparation related you need to know, but as someone who did exactly what you did a few years back and ran a 5K as a first-ever road run with little to no prep time, I will say this: you are going to be SUPER STIFF AND SORE the day after the run.

I mean, I bike 12 miles round trip to work every day and I walk a ton, so I'm in decent shape, but after basically doing no training (I think I had a week's prep before my 5K), I ran the run (in about 36 minutes) and felt great.

The next morning? I could barely get out of bed, and every time I got up from my desk it took three steps for my legs to work right.

So, have fun, run well, and you can definitely do this - but be prepared for the day after, which will...not be fun.
posted by pdb at 2:23 PM on April 27, 2015 [1 favorite]


Running a 5k isn't all that different, although the impact on your knees will be slightly higher when compared to a treadmill

I actually found it a huge difference personally, but I'm kindof a big dude. Running on the treadmill never hurt my knees or ankles. The first couple of times I went out along the seawall? It was torture after. Had to take a full week off before I felt good enough to go again.

My advice is make sure you have good shoes. Shoes that feel good in the gym or on the treadmill might not feel good on the concrete.
posted by Hoopo at 2:28 PM on April 27, 2015


I walk a lot but it took me a solid two months of Couch to 5K before I felt really comfortable running a 3.1 mile jog. It's not just like "Can I do this?" but "Does my brain believe I can do this?". It took me a long time just to get to a place where I felt like not quitting after 10 minutes. YMMV, ha!
posted by GilloD at 3:37 PM on April 27, 2015


I did this and it was a big mistake. I ended up with iliotibial band syndrome (runner's knee) and couldn't walk up the most gentle slope or stairs for a month. It felt like someone was jamming a sharpened screwdriver into my body's most sensitive nerve. I had to take elevators everywhere it was extremely inconvenient.

At the time I was a perfectly fit 25 year old male with no running experience.

If you do it this is my only advice: if you feel ANY pain or you start changing your gait to avoid a particularly uncomfortable foot strike, STOP. I made the classic mistake or "running through the pain" not realizing it wasn't my muscles being worked out it was my joints.
posted by laptolain at 10:33 AM on April 28, 2015


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