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Start the Training Program

• The first step should be a complete medical exam to make sure it is safe to begin a running program. Depending on a person’s training base, an eight to ten week program should be just enough time to prepare for a person’s first 8K.

Set Attainable Goals

• An 8K race is a relatively easy goal for a novice runner, but it may also challenge the expert runner depending on intensity and speed. Beginners should start out with a simple program that allows them to succeed and move forward when they are ready. To avoid burnout or injury, limits should not be pushed. The main goal is to reach the finish line. The runner’s goal for the first race should be to have a good time and to build confidence by finishing the race.
• Select a starting distance that you are comfortable with. Perhaps it is one to 1.5 miles. Increase the distance (and duration) by approximately 10-15% each week. For example, increase the duration of your walk/run from 25 minutes to 28 minutes in week 2.
• Vary your runs during the week to break the monotony. Choose one or two days a week to run your distance, and use the remaining days to focus on shorter, harder runs or interval-type sessions. Make sure to take one to two days off per week to let your body recover. Gradual training is the key to long-term success and rest time is just as important as the time you spend training.

Increase Your Mileage Sensibly

• Avoid doing too much exercise too soon. Contrary to what some people believe, more is not always better. Instead, limit your total weekly mileage to a reasonable level according to your fitness level, body size, and training experience. Exercising too much substantially increases your chances of sustaining an overuse injury. Remember: Exercise quality is more important than quantity.

Incorporate an Occasional “Easy” Week Into Your Exercise Regimen

• Keep in mind that you don’t need to increase your mileage every week to continue to benefit from your training efforts. Some level of physical and/or psychological fatigue is natural following a steady diet of hard workouts. Fatigue may increase the likelihood of injury because it can diminish the precision of motor control and inhibit voluntary muscle-stabilizing activity.

Vary Your Workout Options

• Give your joints and muscles an occasional break from the “same old grind.” Engage in other forms of low-impact, joint-friendly exercises such as elliptical cross-training, cycling, or swimming, in addition to running. Exercise variety can be both physically and mentally refreshing.

Be Smart and Safe

• Be sure to have proper running shoes that suit your individual needs, and be aware of the surface on which you are running. The best running surface is a rubber track. If you do not have access to a track, asphalt is better than concrete, and dirt or grass alongside the road is even better. Also, invest in a good pair of running shoes. The most popular brands may not always be the best constructed for running. Selecting a pair of Saucony or New Balance shoes for your training regimen is recommended. It is also recommended to periodically replace your running shoes. Proper footwear can have a significant impact on minimizing your chances of being injured. Record your mileage daily and replace your running shoes every 350-500 miles. Visit the American Counsil on Exercise (ACE) for more information on proper footwear.

Nutrition and Hydration

• Never run on an empty tank. Consume a light carbohydrate snack one to 1.5 hours before your runs and be sure to adequately hydrate. Drink plenty of fluids, but make sure you drink at least 16 ounces two to three hours before your run. Plan to drink 7 to 10 ounces of fluids every 15 minutes during your run and eat a light carbohydrate and protein snack soon after the run if possible. Monitor your hydration by weighing yourself before and after the run, making sure you drink enough fluids after your run to replace the weight lost.

Stretch Before and After Exercising

• Proper stretching can mean the difference between pain and enjoyment, and can provide several potential benefits, including improving joint flexibility, enhancing performance, and reducing injury potential. As a general rule, always precede stretching exercises with at least five minutes of low-intensity physical activity. Follow with gentle dynamic-type stretches before a workout and static stretches after exercise.

Don’t Ignore Sudden Pain or Discomfort

• Pain is the body’s way of telling you that if you persist in what you’re doing, you will either injure yourself or exacerbate a relatively minor injury that has already occurred. You must learn to listen to your body and respond appropriately. The acronym “RICE” (rest, ice, compression and elevation) should serve as the basis of treatment for most minor injuries such as pulled or strained muscles and shin splits. If your acute pain does not respond to self-treatment within a reasonable period of time, see a physician, preferably a sports medicine specialist.

On Race DayIf you aren’t familiar with the race course, check it out on one of your training runs or do a drive-by. It’s easy to get mentally and physically fatigued when you don’t know where your run ends and how much farther you have to go. Also, be sure to avoid running at a pace that is faster than your training pace. If this is your first race, there is some running etiquette that you should be aware of:

• Don’t cut someone off unless you’re at least two paces in front of them.
• Make sure there is no one behind you if you’re going to spit or throw away a cup from the water stations.
• When you cross the finish line, don’t stop moving. Keep walking down the chute to prevent a traffic jam.
• If you’re on a team, cheer on teammates that finish behind you. That extra encouragement may be the boost they need to finish hard.