How I Ran My First 5K and How You Can Do It Too

Updated on March 12, 2019
Top Runner Turin Marathon 2008.
Top Runner Turin Marathon 2008. | Source

My First 5K

About two years ago I ran my first 5K. I was very proud of my accomplishment because it was something I could never imagine doing when I first started. In fact, the first time I jogged for a whole minute, I was ecstatic and surprised at myself as I felt that was a long time! You should've seen me when I was finally able to jog for 20 minutes without stopping. It happened in Manhattan. I was traveling at the time and decided to continue my training program among the beautiful trees and pathways of Central Park. I was wearing cheap boy shorts that I'd bought from a street vendor because I hadn't anticipated that the weather would be too balmy for my sweatpants. :) It was not much later that I was able to complete my very first 5K race.

I'm going to share with you how I kept myself motivated and how I trained my body to be ready to run my first 5K at the Palo Alto Moonlight run.

Running is a great way to enjoy the outdoors.
Running is a great way to enjoy the outdoors. | Source

The Many Benefits of Running

Running is one of the best ways to get in shape and stay fit. Coupled with a healthy eating lifestyle, you are going to be one very svelte and healthy-looking person if you maintain a regular running schedule. There are many benefits of running that deserve to be touted:

  • Running is practically free. The only investment is in running shoes and running socks. If you run on the beach or on soft grass, you don't even need to invest in running shoes. You can wear your regular comfortable sweatpants and t-shirt and you are ready to go.

  • Running helps keep your cardiovascular system healthy. It brings oxygen to all your cells (which is a good thing). It tones and conditions muscles. It strengthens bones. Running is very beneficial to your body.

  • Running feels good if you do it right.

  • Running can be meditative. It can be your time alone to muse over your day or over any problems you might be having. Many runners say their best ideas come during a run. Running helps your brain stay sharp and active by helping keep your brain cells fresh and helping to create new brain cells.

  • Running is one of the best ways to enjoy nature and get some fresh air.

  • It is easy to track your progress as you go. You can time yourself or keep track of how long you run. It's fun to keep track in unconventional ways, like how many blocks you run rather than how many miles, especially if you run the same neighborhood path regularly.

  • Your clothes will fit! Since running keeps you in shape, all your clothes will fit easily. If you have some pounds to lose, you will soon need to purchase smaller clothing. This is especially true if you include healthy eating in your lifestyle, which I recommend.

  • Running can be done anywhere. You can take your exercise with you when you travel.

  • Running helps you explore an area. You can travel through beautiful paths and go where your heart leads you. I've discovered many interesting and pleasant parts of the city I live in when out for a run.

  • As your stamina and health improves, running saves you time! Why walk somewhere when you can run? A little jog won't make you that sweaty, especially when you're fit. Walking will begin to feel slow once you're in a regular running habit.

  • Running can be done by anyone. You don't have to be super fit when you start out. You just have to start out slowly. You can go at your own pace and at the pace that's right for your body. Everyone has their own running rhythm that works best for them.

  • Running is a great way to listen to interesting podcasts or to your favorite music. High-energy music is especially fun on a run, since you feel like going fast and moving with the beat.

  • It's easy to fit running into your day. You can run early in the morning before work and get your exercise all done with. That way you have an empty stomach and won't have to worry about cramps. You can run at night, when the weather's cooler and there are less cars out. You'll expend the last of your energy and when you go to bed, you'll sleep like a rock.

  • Running is a nearly total workout, especially from the vantage point of your total health. Once you've become a regular runner you'll find you don't have to do a lot more to stay attractively fit.

  • Your stamina increases as you begin to run regularly. This is fun to see and feel. You'll be able to get a better workout done in shorter time because you'll be faster and able to go longer.

  • Running helps to keep you from eating unhealthy foods. You'll notice as a runner that the better you eat, the better you'll run. So it's a built-in incentive to eat healthier fare.

  • Exercise curbs the appetite also, so your digestion and appetite will be well regulated.

My trusty running shoes.
My trusty running shoes. | Source


Simply put, shoes.

How should you start a running program? There is absolutely something that I feel is mandatory if you want to run regularly. I recommend making one small investment that is really going to pay off later: proper footwear, which means running shoes and running socks.

You should go to a real runners' shoe store rather than just any old shoe store, even big name brand shoe stores. Running shoe stores have trained personnel who measure your feet and give you good running advice since they are usually runners themselves.

I buy my running shoes a half-size too big because my feet swell during and after running. I also wear running socks for my running workouts. Running socks are more expensive than regular socks but they are worth it. They wick away moisture so you won't get blisters. They also make your running shoes much more comfortable. Mine are slightly less cushion-y on the top so my running shoes fit better.

There are now the new "barefoot" shoes to consider. I have not purchased these because I didn't feel they were as comfortable as my regular running shoes were. These barefoot shoes separate your toes and one of my toes just didn't like being separated when I tried the shoes on in the store. :) My running shoes are already of the "minimal" type, which means they have less cushioning than other running shoes and more of my feet bones and muscles thus get a workout and get strengthened.

"Couch Potato to 5K" Podcasts

If you have an iPod, I think you have a leg-up when starting a running program. I would recommend you search online or on iTunes for a free "couch to 5K" or "couch potato to 5K" running program. This is how I started and I highly recommend it if you're just beginning.

It's important to increase your pace and distance slowly so that your body can rebuild itself into a healthier runner's body. This doesn't happen overnight. In fact, most runner injuries happen because the runner does too much too soon.

Note: While I've been using the term running here a lot, there's nothing wrong with exchanging it for the word "jog". If your running is at a pace of jogging, that's fine as far as your health is concerned. Jogging is less impact on your knees and joints and just as good for your heart and body as running is.

That's why it's so important to include lots of walking breaks during your running (or jogging) workout. The walking allows your body to heal up and you to catch your breath. You can enjoy the nature around you and then gear up for your next spurt of jogging.

The Couch to 5K free podcast programs that are out there are great for this. You'll be able to improve your running at a reasonable pace without having to time things out for yourself.

Learn Proper Running Form

A great book to teach you proper running form is Chi-Running . You want to be light on your feet, even paced, and leaning a bit forward.

Most importantly you want to listen to your body and slow down to a walk if something feels wrong. Lots of runner injuries could be prevented if the runner listened to their body instead of struggling to push through the pain. Pain is there to give you a message, so listen to it. A healthy run does not hurt and does not harm the body.

Millenium Runner
Millenium Runner | Source

Tips for New Runners

There are many things you can do to make your new running program a success. Here are some of my favorite tips.

  • Of course, start prepared with good running shoes and good running socks that fit properly. This will much lower your chance of getting blisters and your chances of injuring yourself because of poor shoes is also lowered.

  • I recommend running outside rather than on a boring treadmill, but to each their own. I find outside running is more exciting and also happens to be free. Your feet, legs, and ankles also get the opportunity to strengthen up and handle different terrain, inclines, and curves, which doesn't happen on a treadmill.

  • Decide your path before you start, or at least have an idea of where you want to go to explore. There are a lot of programs you can find for free like "Map my run" and other free aps that you can use to keep track of where you run. If you don't know a neighborhood, make sure you don't run yourself lost. Pay more attention than usual if it's your first time out in a neighborhood so you can get back safely.
  • Start a running journal. This is a great idea and can really keep you motivated. This is what I did at a health website (Dr. McDougall's website) dedicated to those following Dr. McDougall's vegan dietary program. You can join a runner's forum or start a blog with Blogger or Wordpress and track your progress. It's a lot of fun if you find a supportive place where others start to get involved in your progress, especially if you are aiming to complete your first 5K. Getting the support of others working toward a healthier lifestyle was what I needed to keep me motivated to continue training. I was always happy to report my progress to them.

  • Keep your new running schedule at a regular time in your day. It may depend on what you have on your plate, but I think it helps you subconsciously stick to your schedule if you always run at the same time of day. I used to run in the mornings or in the evenings, and eventually I settled on jogging nearly every morning as soon as I got up in the morning. I found that time slot had some advantages for me like being able to run on an empty stomach (no worry of cramps), getting to watch the sunrise (enjoyable), and getting my exercise done with for the day had a positive effect on my mood.

  • Don't run every day when you first start and include a lot of walking breaks. Your body needs rests between runs to heal up and strengthen itself. That's why I recommend one of the "couch to 5K" podcasts, because they help you increase your stamina and distance at a healthy pace, without injury.

  • A lot of runners like running with others. You can find a running partner on Craigslist or through a running forum or health forum. Maybe you can convince your friend to run? It's probably safer to run with others than to run alone, so if you are worried about safety, then grab a friend. You can also join a beginners running group. This is sure to keep you motivated and includes a little social group for you.

  • If you have a dog that can handle it, take the dog! I don't have a pet but that sounds like fun to me. This way both of you get exercise and you have a bit more protection if you're worried about safety.

  • Run in safe areas, not in obviously dangerous neighborhoods. Parks or college campuses can be beautiful to run through. If you have a beach nearby or a marina, that can be a great place to start running. Just use your common sense.

  • Obey the laws of the road, of course, but I often like to run on pavement rather than sidewalk. My engineer friend told me that sidewalk is harder than pavement so it's better for you to run on pavement or dirt paths that can absorb more shock. Less impact means less injuries. When I run on the pavement I stay in the bike lanes and I'm careful. There's a street near where I live where all the regular runners and joggers use the bike lane because the distance between the bike lane and the car lane is relatively wide. It's very safe and a regular spot for many joggers and runners in the area.

  • Take walking breaks! Bears repeating. Take lots of walking breaks and trust that with time your distance will improve. Worry less about being fast and being competitive ~ it's better to get a good workout that's shorter than a long one where you've worn your body out.

  • Wear layers and be prepared to warm up.

  • Stay well hydrated. I do this by making sure to drink a little water before my run. On warm or hot days, I might run in a park or near a place where I know I can get free water. I also carry a little lightweight coin purse with me that has a few dollars in it so I can purchase a water bottle if I really need one.

  • Signing up for a specific 5K is a great way to commit to getting in shape, particularly if it's for a charity and a cause you love and/or if you have a friend joining in with you. A lot of charity runs include training programs and even group training runs. You just have to see what's out there in your neck of the woods. An easy way to find 5Ks is to do a Google search for 5Ks in your state or near your city. If you live in or near a big city there should be plenty to choose from. 5K races can have different price ranges, from free to about $30 or $35. 5Ks are a good start for runners, being only just over 3 miles long, so they aren't too long for beginners to train up to and for more serious runners, they help keep them in shape.

Getting It Done

Finishing the 5K was a nice accomplishment in my life. I moved from being someone who never thought I could run, to someone who had just finished a 5K! It was fun to run with all the other runners and to support a good cause. I felt the satisfaction of setting a goal and completing it. It amazed me that my body could adapt to running so well. I found that because of my training, I had a lot more stamina than I'd thought. If my body could do it, than so can yours! I hope you enjoy your 5K training and this article has given you some good tips and encouragement.

Comments: "How I Ran My First 5K and How You Can Do It Too"

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    • carozy profile imageAUTHOR


      7 years ago from San Francisco

      Congratulations on your health improvements and weight loss. Running is one of the best exercises to stay fit. Funny you lost weight without even realizing it (at least in your clothes). Thanks for stopping by!

    • MarketNewbie2 profile image


      7 years ago

      I just finished my 5th 5K run and I can attest to the benefits of running which you mentioned here, especially about losing weight. There was a time when a sales lady mistakenly gave me a size Small shirt when I normally buy Large. I would have immediately returned it except, my wife who discovered the mistake, got curious because of the weights I lost and asked me to try the shirt on anyway. It felt a bit tight as I was used to wearing loose shirts, but she said I looked sexy in it. So I kept the shirt. By the way, I used to have high bad cholesterol and borderline sugar level as well. They are both normal now because of running.

    • carozy profile imageAUTHOR


      7 years ago from San Francisco

      It's too bad to hear about your knee. I love trail running also, although I must admit I stick to my same neighborhood route most often, just for convenience sake. Lately it's been cold and windy out so I haven't gone out and I miss my daily runs. I'm still at the 5K level. Thanks for stopping by.

    • cam8510 profile image

      Chris Mills 

      7 years ago from Green Bay, Wisconsin...for now

      carozy, excellent tips. I spent thirty-five years running and miss it so much. Trail running was my absolute favorite. I've done 5ks, 10ks15ks and three marathons. It is a fantastic way to live. Unfortunately, all the time I was running, I was unaware that due to an old knee injury, I was grinding away the cartilage and bone in my right knee. Running won't cause that unless there is a previous injury. Now I hike, snowshoe and kayak, so I stay active. But I miss running. Great article.

    • carozy profile imageAUTHOR


      7 years ago from San Francisco

      Thanks Steph! Glad you enjoyed one of my favorite hubs. :) You're lucky to have your son run with you. It's fun to run with company.

    • stephhicks68 profile image

      Stephanie Marshall 

      7 years ago from Bend, Oregon

      Oh, I just love this hub!! I am an enthusiastic runner, and my youngest son has just started running 5Ks with me. This is such an inspirational article, filled with very helpful tips. Rated up across the board and congratulations on HOTD and finishing your first 5K! Cheers, Steph

    • carozy profile imageAUTHOR


      7 years ago from San Francisco

      That's too bad there was pollution and you had knee/back issues. I'm glad you found sports you can enjoy!

    • Janis Goad profile image

      Janis Goad 

      7 years ago

      I used to love running cross country, through the woods near the place where I grew up. Later I switched sports to swimming and yoga because I started to have joint issues with knees and back from running. When I live in the city, I don't like to breathe the polluted air while running, so I let running go.

    • carozy profile imageAUTHOR


      7 years ago from San Francisco

      Thanks healthylife2. Hope you enjoy running once you start up. Just take it slow at first and celebrate every little victory! And make sure you have good comfy running shoes.

    • profile image


      7 years ago

      Very informative. So inspiring that you wee able to start out from the very beginning and complete a 5K. I enjoy weightlifting and have been so lazy about cardio but should add something like running. Thanks for the helpful tips and the motivation!

    • Denise Handlon profile image

      Denise Handlon 

      7 years ago from North Carolina

      This is a great hub and congratulations on the Hub of the Day Award. It's so much fun getting that award, isn't it?

      I liked your tips here and kudos to you for your personal achievement. I ran my first and only 5K Sept. of 2011. My sister, (hubber Danette Watt), surprised me and ran her first 5K on the same weekend in her home state as I did. She continues to run and is working on her 10K now and is involved in a running group. Unfortunately, I twisted my ankle in November of 2011 and it took a long time to heal. Needless to say, I quit running.

      I'd like to link this hub to my hub about running: Training for the 5K with Stevie Ray Vaughn. Thanks for the great tips. Rated UP/U/A

    • carozy profile imageAUTHOR


      7 years ago from San Francisco

      Why thank you and Aloha. Good luck with your running program!

    • hawaiianodysseus profile image

      Hawaiian Odysseus 

      7 years ago from Southeast Washington state

      Hi, Carol! Ever hear of the Bloomsday Race in Spokane, WA? In 1987, I ran that race with about 50,000 others and finished in the top 4%. That was when I was in really good shape, training 5-10 miles a day.

      Now I'm a 60-year-old eBay couch potato who truly wants to get back into jogging. I thus found your Hub to be wonderful, informative, and very motivational. I can understand why the Hub Administration gave it a very special accolade.

      Thank you for your follow, and I am certainly reciprocating as well as looking forward to enjoying more of your fine writing.


    • carozy profile imageAUTHOR


      7 years ago from San Francisco

      That sounds relaxing.

    • prasadjain profile image


      7 years ago from Tumkur

      I do regular walking that keeps me out of worries because of breathing fresh morning breeze

    • carozy profile imageAUTHOR


      7 years ago from San Francisco

      Walking is good also. I just got a pedometer actually.

    • Globetrekkermel profile image


      7 years ago from CALIFORNIA

      I don't run but i walk . It is greatto clearyourmind. I ran by the lakenear our house.

    • carozy profile imageAUTHOR


      7 years ago from San Francisco

      Lol, since I usually run alone I'll have to get one of my friends to snap a pic of me at a 5K race. Thanks for stopping by!

    • assimilated profile image


      7 years ago

      Very cool article and definitely a good read for all starters!

      But one thing: I would have loved to see a picture of you actually running. Those stock photos are mostly too impersonal for my taste.

      Don't be shy the next time. I'd like to see who's wearing those tattered shoes :-D

    • carozy profile imageAUTHOR


      7 years ago from San Francisco

      Definitely ~ you can take as long as you want. If you use the couch-to-5K program you can go twice as long (do each week twice or more) or whatever feels comfortable. Every person's body is different, so you have to do what works for you. Wish you the best and good luck with running. :)

    • FreezeFrame34 profile image


      7 years ago from Charleston SC

      Every once in a while, I get a great idea that I will start running again (very actively participated in sports all throughout school and college years) but I totally overdo it, I'm sore and miserable, and then I don't run for many months! I need to build up to it. I've walked for many 5k's, but never ran one. Also, anyone who has athletic-induced asthma definitely needs to take it slowly.

    • carozy profile imageAUTHOR


      7 years ago from San Francisco

      Thank you iduidenetwork and vibesites for stopping by! I appreciate your comments. :)

    • vibesites profile image


      7 years ago from United States

      Congrats on your first 5k! Very useful and at the same time very inspiring hub. :)

    • iguidenetwork profile image


      7 years ago from Austin, TX

      Congratulations on your amazing achievement! I'm sure this hub will encourage anyone to do running not only as an exercise but also as a way of life as well. Thanks for enumerating the good benefits of running. Great hub! :)

    • carozy profile imageAUTHOR


      7 years ago from San Francisco

      Thanks billybuc!

    • billybuc profile image

      Bill Holland 

      7 years ago from Olympia, WA

      Congratulations on your first 5K...I used to run a great deal when I was younger....unfortunately, age has me walking now, but I did enjoy it while I did it. Great job!

    • carozy profile imageAUTHOR


      8 years ago from San Francisco

      Thank you for stopping by and the vote up! :)

    • jaswinder64 profile image


      8 years ago from Toronto, Canada.

      All tips are useful. Good hub, very informative. Voted up!

    • carozy profile imageAUTHOR


      8 years ago from San Francisco

      Great idea! Thank you for stopping by and good luck with your running!

    • profile image

      mary quant 

      8 years ago

      great article thanks!

      I could barely run one lap of a football pitch until I joined an 8 week beginner's running class. I am finished this course tomorrow- I love it.

      We are now jogging 30 mins non stop at a very slow pace, and I am doing my first forest trail 4km fun run on sat- My aim is to keep the slow jog pace, and complete the race without having to break for a walk!

      The course i did is similar to the couch to 5km App, but i would definitely recommend sourcing a beginner's running course in your neighbourhood- it's so much easier in a group

      Once we finish this course and can run for 30 mins, we can join the running club which meets 2 evenings a week.

      I am a 45 yo, relatively fit lady, but never ran before. All I can say is GIVE IT A GO! You will enjoy it. TBH, I haven't noticed too much weight loss/difference in my fitness levels yet, but that will come, now that we have reached the 30 min jog level. Good luck

    • carozy profile imageAUTHOR


      8 years ago from San Francisco

      Thanks for the encouragement!

    • profile image


      8 years ago from Snowdonia, North Wales, UK

      Great advert for running, but don't stop at 5k, there is so much tobe had, further along the road...

      Keep running.


    • carozy profile imageAUTHOR


      8 years ago from San Francisco

      Thank you elle and rls! Good luck with your running!

    • rls8994 profile image


      8 years ago from Mississippi

      Lot of great information. I have been reading the "couch to 5k" program and hopefully will be starting it soon. Congratulations on your accomplishment :)

    • elle64 profile image


      8 years ago from Scandinavia

      Great hub- I have just started running in a runningclub-hopefully I will get to 5 ks very soon

    • carozy profile imageAUTHOR


      8 years ago from San Francisco

      Thank you. I think an ipod is really helpful for 5K training. Not mandatory, but it does make it a lot easier to time it out so your running distance improves at a reasonable pace. Good luck! :)

    • profile image


      8 years ago

      Congrats on running the 5k. Great tips. I think I may consider getting an ipod now.

    • carozy profile imageAUTHOR


      8 years ago from San Francisco

      Thank you all for stopping by :)

    • travel_man1971 profile image

      Ireno Alcala 

      8 years ago from Bicol, Philippines

      I'm so into you, carozy. Great hub and I, too participated in a 5K races twice here in Manila.

      I am continuing my advocacy to run for a cause and at the same time help maintain the A-1 health of my body.

    • alinamassy profile image


      8 years ago from India

      I enjoy running and am in agreement with you. You included a lot of great information. Thanks For Sharing this @@@@@@@@

    • jakefranco profile image


      8 years ago

      I think I need a new shoe. I have a 5k this week.

    • carozy profile imageAUTHOR


      8 years ago from San Francisco

      Good luck! :)

    • iamageniuster profile image


      8 years ago

      Thanks for sharing. I've got to try this out.

    • rebeccamealey profile image

      Rebecca Mealey 

      8 years ago from Northeastern Georgia, USA

      I walk fast. Jogging a little, getting there a bit at a time. Great Hub and congratulations!

    • carozy profile imageAUTHOR


      8 years ago from San Francisco

      Thank you all for stopping by. Your comments inspire me, just as the support from my online running diary used to keep me going so long ago. Like Cogerson, consistent effort will get you there. ukdentia, you better start :)

    • ukdementia profile image


      8 years ago from UK

      Well done. You have inspired me to get my running shoes out. I mean it. Well, I will tommorrow. Promise.

    • profile image


      8 years ago

      Well done I think we all get something from this hub. You have inspired me just to do that little bit more thanks

    • LABrashear profile image


      8 years ago from My Perfect Place, USA

      Congratulations on running the 5K! You included a lot of great information. I enjoy running and am in agreement with you. I also prefer to run outside. Voted up!

    • RicoShae profile image


      8 years ago from Ballwin, mo

      I ran my first 5K a little over a year ago. I was always someone who hated running (I still don't like it very much), but I managed to get a medal for my age group! I like these tips though, so maybe I'll give running another shot!

    • Cogerson profile image


      8 years ago from Virginia

      Very well done. I well have to check out the "couch to 5k" app. I started jogging running at the end of the summer. My father had recently passed away, and I took a hard look at my life. I made some lifestyle changes are some of them included giving up my Diet Mountain Dew....and exercising more.

      I started running in the first I could not do three laps running around the pool without thinking I was going to have a heart attack....over the months I have gotten much better...I currently am doing 5 mile non-stop runs....I ran my first 5K in December and finished in 26 minutes 12 seconds. I have lost 25 blood pressure has improved....and I can thank my daily running.

      I will be taking some of this excellent advice in your hub as I believe I will be running for a long time. Voted up and awesome...and congrats on your Hub of the Day.

    • Peanutritious profile image

      Tara Carbery 

      8 years ago from Cheshire, UK

      What a motivational hub! I've recently become a 'gym bunny' or to be precise a fan of 'body combat'. It's addictive and a surprise to me that I love it so much! I want to get into running but find it so hard and get out of breath in a minute and end up giving up! I'll give it another bash after reading this. Congratulations on your hub of the day! Keep up the good work!

    • carozy profile imageAUTHOR


      8 years ago from San Francisco

      Good luck! I hope you found my tips helpful!

    • JLBender profile image


      8 years ago from Greensburg, PA

      Great tips on here. I always try to convince myself that I can run a 5K, but never make it very far in training. Hopefully this hub will inspire me to try again - and with the right approach this time.

    • carozy profile imageAUTHOR


      8 years ago from San Francisco

      Thanks everyone!

      Melissa McClain ~ Looks like the best way to find the runners on Hubpages is to write an article about running :) I also check out the Running articles when I have time.

      Onusonus ~ Prior to my first 5K I never thought I could run either! I think the Army would not be for me. I think it's healthier to build your distance up slowly, not start puking after your first long run!

      DzyMsLizzy ~ I agree, but I think that picture is from Europe somewhere.. I got it off of Flickr, Creative Commons, and just kept the same caption that came with it. I'm glad you are still active, that's what matters most. I also love swimming, just waiting for better weather.

    • DzyMsLizzy profile image

      Liz Elias 

      8 years ago from Oakley, CA

      Congratulations on HOTD! Well done article.

      The caption on your first photo mentions Turin, but I'll be doggoned if that building doesn't look EXACTLY like the Civic Auditorium on Grove St. in San Francisco! (And SF is what your profile says--;-) )

      I don't run. When I was a kid, I'd "race" with friends now and then, and in high school, (the era of the Kennedy Fitness Challenge), I only ran for the test. There is something I do that is very wrong, but I don't know what it is, for when I try to run any distance, I get a horrible "stitch" in my side.

      In any case, I was born long before they figured out smoking was bad for you, and my mother smoked the whole time she was pregnant and up until 1989! So, I was affected not only in-utero, but also during by childhood by second-hand smoke. I have no stamina. I'm a hell of a sprinter, but I cannot maintain.

      Anyway, that was long ago, and now that I have a bum knee and chronic low back pain, I don't even walk well without my cane for balance. I have always preferred swimming, or my in-line skating--and I'm determined to get back to it, bad knee or not, for that is not "low impact," it is NO impact.

      Cheers, and I really did enjoy your article. Some people are built to run; some are not. I salute your accomplishment!

      Vote up, useful, interesting and awesome.

    • profile image


      8 years ago

      Great article. Ah, I remember the first time I ran five miles! Of course the Army made me do it. I puked my guts out afterwards. I would have never joined if I knew they were gonna make me run all the time. Great memories!

    • borneo profile image


      8 years ago from Austria

      Hi there! I knew that it would be good for me to start running, but I never came across such a convincing article!

      Thank you!

    • Melissa McClain profile image

      Melissa McClain 

      8 years ago from Atlanta, GA

      Great hub and great tips for those who want to run their first 5k. Congrats on making the hub of the day! Glad to see a fellow runner on hubpages. :)

    • carozy profile imageAUTHOR


      8 years ago from San Francisco

      Thanks to everyone for stopping by! I'm glad you like my hub and I hope it inspires you to start running. Good luck on your running programs! Look forward to checking out your hubs :)

    • lifeisabeach profile image


      8 years ago

      Great and inspirational hub. I ran my first half marathon 2 years ago and never imagined I could do it beforehand either.

    • epatera profile image


      8 years ago from Nebraska

      Congrats on your race! It is a great feeling when you push yourself a little bit everyday and all of a sudden you can run a a 5k!

    • my_girl_sara profile image

      Cynthia Lyerly 

      8 years ago from Georgia

      Thanks for the great hub! I am also training for my first run. Mine is a 10K--the Peachtree Road Race here in Atlanta. Great advice about the shoes. I need to go get a good pair from a running store like you suggested. And great advice about adding mileage slowly.

    • peoplepower73 profile image

      Mike Russo 

      8 years ago from Placentia California

      Wow! I think you have covered every aspect of running. This could be a start of a book without any problem. Many years ago. I started a run/walk program that had you running a 5K in 30 days. You start out walking more than running, but with each session, you do a little of each. About half-way through, you are running more than walking. At the end of 30 days you are running a 5K. You get the weekends off.

      Thanks for SHARING

    • mooboomoo profile image


      8 years ago from London

      Excellent tips. I ran a 5K a couple of years ago and last year the 10K - I'm now gearing myself up for a half marathon. More people should run, I love it and its so much better than the gym. It's hard to start, I couldn't do more than a minute to start with but with the couch to 5K app I got there in a few weeks and have never looked back!

    • Robie Benve profile image

      Robie Benve 

      8 years ago from Ohio

      Great hub, bookmarked it and all. Congratulations on the Hub of the Day! :)

    • Claudia Tello profile image

      Claudia Tello 

      8 years ago from Mexico

      Hub of the Day! What a nice surprise for this morning. Congratulations!

    • Millionaire Tips profile image

      Shasta Matova 

      8 years ago from USA

      Congratulations on Hub of the Day. Well deserved.

    • JerryJupiter profile image


      8 years ago from United Kingdom

      Great read! While it not a run, I've signed up to do a 10k walk for charity in March... I'm excited and will be getting into shape by reading. Thanks for sharing this! :)

    • bluebird profile image


      8 years ago

      Great hub about fitness! Congrats on Hub of the Day and more so for running the 5K! Double good job!

    • Aisla profile image


      8 years ago from Norway

      Hi and well done.

      Running is lots of fun and i also write on this topic hope you have the time to take a look. Are you thinking of continuing onto 10k runs or half marathons? Be fun to share your experience.

    • profile image


      8 years ago

      you inspired everyone through those running tips and your accomplishment,I think i need to start from now!

    • prasadjain profile image


      8 years ago from Tumkur

      The tips are practical. But there are many old men who walk 6-7 kilometers everyday in the morning.

    • profile image


      8 years ago

      great tips. I have also just recently completed my first 5k run. Totally agree with your hub.

    • KrystalD profile image


      8 years ago from Los Angeles

      I am so inspired by this hub! I feel like I can do it too. Running a marathon, of any length, has been a dream. I have been in that kind of running shape before but I am not there now! Time to get started...slowing but surely.

    • carozy profile imageAUTHOR


      8 years ago from San Francisco

      Thank you! Glad you enjoyed it. :)

    • Fivek Racer profile image

      Fivek Racer 

      8 years ago from San Francisco

      Love the list of benefits and tips, so true!

    • carozy profile imageAUTHOR


      8 years ago from San Francisco

      Thank you for your support! I hope you found it useful.

    • WayneDave profile image


      8 years ago from Leeds, England

      First of all, well done! Quite an achievement in my mind. Secondly, great hub. I've enjoyed reading this. Great stuff.

    • carozy profile imageAUTHOR


      8 years ago from San Francisco

      Claudia Tello, congrats on making it to an 18K! That's a lot of running. I'm not sure I'm going to aim for that far but I want to keep up a regular running program. I made my profile pic and I like it too, it makes me feel adventurous. :)

    • carozy profile imageAUTHOR


      8 years ago from San Francisco

      Millionaire Tips, thank you for commenting. I hope you find this to be a useful hub! Running your first 5K is an accomplishment you'll be proud of.

    • Claudia Tello profile image

      Claudia Tello 

      8 years ago from Mexico

      I know how proud you must feel. I went through the same process, from not being able to run more than a couple of minutes without losing my breath, to running 5,6,8Ks, and after joining a marathon group and training for 3 months with intervals, achieved my 18K mark! Running gives you an excellent condition to participate in any other sport as well.

      PS I love your profile photo!

    • Millionaire Tips profile image

      Shasta Matova 

      8 years ago from USA

      I read a hub this morning about the benefits of joining a 5K, and here you are telling me how I can do it myself. These are great tips, and I have bookmarked this hub, so when I am ready I will know exactly what to do.


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