Are you training for your first 5k? We’ve got some suggestions…


Getting ready to train for your FIRST 5k? Maybe you’re looking to set a personal best or just simply cross the finish line. Below are a number of great websites and articles on how to train for a 5k race!  Everyone has a different activity level and physical condition, so choose the program that is right for you.

Running is among the best aerobic exercises for physical conditioning of your heart and lungs. Research has shown that healthy adults who exercise regularly are generally happier than those who don’t. Your energy level will increase, as will your fitness and stamina–thus producing a better YOU. It is a very efficient way to burn calories and drop those unwanted pounds. Running with a partner also adds a little fun and socialization into the mix.

No matter what your intentions are for this race…Have FUN!

Before you get started…

• Consult with your doctor before starting a rigorous exercise program.

• Make sure you are outfitted with proper running or walking shoes. Having the right kind of shoes can prevent injuries from your hips to your toes. Blue Ridge Orthopaedic and Spine Center Physical Therapist Jennifer Wilkins has nearly 20 years of experience treating foot and ankle conditions and will do a thorough gait analysis and make recommendations for the proper type of running or walking shoe. We’ve also teamed up with The Running Store in Gainesville to provide a wide variety of running and walking shoes to fit your every need. Kids shoes are available for 25% off everyday.

• Be sure to drink plenty of fluids before and after your physical  activity to prevent dehydration.

• Rule #1 – Be SAFE! Always be mindful of road conditions and traffic around you.

Listed below are some helpful websites for runners of all ages and abilities.

For the true beginners…

A real step-by-step plan to help you get started: Sofa to 5k Training Tips

6 weeks to your first 5k.  A great website for all things running:

“The Couch-to-5k Running plan” (in just 2 months):

Take your walking to a new level with this step by step training plan: 8 Weeks To Your First 5-K

Jeff Galloway is a world renowned running expert.  He has written dozens of books and articles on training for all kinds of running events: Jeff Galloway

A must see for all things running and fitness!

A step by step 8-week training guide to running a 5k: – 5k Beginner Runners

A listing of local races in the Washington Metropolitan area: Run Washington

The Bodies in Motion 5k isn’t just for adults… 

The following websites include great fitness information for children:
Youth Movement                            Youth Running Development

The following sites are for the more experienced runners looking to meet their personal best.

Runner’s World: Advice for the runner looking to become a racer.

Intermediate level training plan: Running Planet

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