Expert Panel Question???
I want to start out slow but I want to get into some races. How do you find a race that fits a person that’s overweight and wants to start racing?
(ask your questions to the UtahRunning.com Experts here)
My suggestion would be to start preparing to run a 5K. A 5K is 3.1 miles and is a good race distance to start at. Take a look at UtahRunning.com’s race calendar and find a 5K that works with your schedule. I would pick a race that is at least 2-3 months away to give yourself time to train, especially if you have just started running. Then begin training. Start out running a couple of days a week and gradually build up the number of days you are running and the miles you are running.
A few training rules to live by:
1) Increase your weekly mileage by no more than about 10 percent each week (i.e. if week 1’s mileage is 10 miles then 10 percent of that would be 1 mile. So, week 2’s mileage should be around 11 miles).
2) Your longest run during a week should only be 25-30 percent of your total weekly mileage (i.e. if your weekly mileage is 20 miles then 25 percent of 20 would be a 5 mile run).
3) Decrease your weekly mileage every 3rd week to rest and recover.
Consistency in your training is key. You will be surprised at the changes you will see in your body as you put in some time running. That being said, it is also important to be patient with yourself and with your training. Don’t be afraid to inter-mix some walking into your runs, especially if you are just starting to run. This will allow you to workout longer and help you build up your cardio time.
Racing is a great way to stay motivated, so pick your race and go for it!
Send me an email at janae (at) utahrunning.com if you are interested in personalized coaching. I would love to help you train for a 5K.
by Janae Richardson – Runner | High School Cross Country & Track Coach