first race
Sports Medicine

4 Tips to Help You to Run Your First Race

By on 10/04/2018

If you have been walking, jogging or running to increase your fitness level or lose weight, you’ve probably noticed that you have more stamina than when you first started. You may also find yourself looking for new ways to motivate or challenge yourself so your fitness routine doesn’t get boring.

One great way to add interest to your workouts is to train for a running event. Fall is filled with running events of all distances, as walkers and runners alike enjoy moderating temperatures and beautiful scenery along with the camaraderie of others who share similar fitness interests.

Whether walking is your activity of choice or you have progressed to running, 5K races are the perfect entrance into the world of organized races.  At 3.1 miles in distance, these events aren’t out of reach to those relatively new to the sport—and many don’t have time limits so you can walk or run at your own pace.

Here are 4 tips to help you prepare for your first race:

  1. Invest in the right gear. Running doesn’t require much equipment, but one thing you definitely need is a pair of supportive shoes. You’ll also need comfortable clothes. A pedometer or fitness tracker takes the guesswork out of training and motivates you by tracking your progress.
  2. Plan your training. Gradually increase how far or fast you walk or run as you build strength and stamina.  If you increase distance or speed too quickly, you risk injury. Take days off during training to give your muscles time to recover.
  3. Envision the finish.  Need some motivation to keep you going as you train? Think of what it will feel like to cross the finish line and receive your medal. That sense of accomplishment is something to look forward to.
  4. Listen to your body. If you have aches or pains, feel light-headed or winded or think something doesn’t seem right, stop what you’re doing and rest or seek medical attention. Of course, you should always get your doctor’s okay before beginning any activity.


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Perspectives highlights the expertise and services provided by the physicians, specialists, nurses and other healthcare providers at Einstein Healthcare Network. Through this blog, we share information about new treatments and technologies, top-tier clinical teams and the day-to-day interactions that reinforce our commitment to delivering quality care with compassion. Here, you will also find practical advice for championing your health and wellness. The Einstein Healthcare Network "Terms of Use" apply to all content on this blog.