Thinking of Running a 5k? This Is Where You Start!

Is the thought of running a 5K intriguing to you?
Are you curious to see if you could do it?
Have you always wanted to take up running, but did not know where to start?

Welcome to those who are thinking about starting to run, anyone who is curious about running, anyone looking for something to do outside, anyone looking to start living a healthier lifestyle, or anyone looking to for a way to give back.  This is the blog for you!  This blog is going to help people who want to start running or are beginner runners looking to run their first 5K (3.1 miles) road race.


The training program will end with the goal of running the Shape Up RI 5K To Benefit Girls on the Run Rhode Island on June 2nd.  For information on the race and to register visit:
GOTTRI.ORG


For the newbie runner your first 5K takes a little effort and as my baseball coach told me growing up "effort takes no talent, just drive."

My name is Brian Hay.  I am a Physical Therapist at Performance Physical Therapy and one of the directors of Performance Physical Therapy Speed School.  I specialize in preventing and rehabilitating orthopedic injuries, along with training athletes to reach there optimal potential.  Most importantly I am also an avid runner.  For more info on my background at Performance Physical Therapy visit our website:
performanceptri.com


This blog will provide an eight week training program with the goal to FINISH a 5K Road Race.  This week by week training program will include a progression from walking to running, proper warm-up routines, strengthening exercises, and general newbie running tips.

So we have one week to start planning before we start training.  First, make sure you are medically able to increase your exercise demands and you have no medical problems that may prevent you from participating.  If you are unsure consult your physician.  Second, evaluate your current fitness level.  Remember to make sure you start from where you are and not from where you want to be in eight weeks.  Your body and endurance will change and adapt over the next eight weeks.  Be patient!  Finally, and most important treat yourself to some nice running sneakers!  Not sure what to get?
This will help:
performanceptri.com/_fileCabinet/RightRunningShoe.pdf

Now go visit our friends at Rhode Runner, Inc. on North Main Street in Providence.
rhoderunner.net

So you have some homework to do before we start training next week.  Be sure to check back next week to see where we will be starting for our 5K training program.  The next update will be posted on Monday.  I will be posting weekly on how to progress your training program as well as answering questions any of you may have.  Please feel free to e-mail me at bhay@performanceptri.com

Cheers,
Brian

Brian Hay DPT, MS, OCS

www.performanceptri.com