Published on April 04, 2023

woman running in the park in early spring

Yes, You Can Finish a 5K: Here’s How

A great way to get moving is a goal: Put a road race 5K (that’s about 3 miles) on your calendar, and then you can work toward it.

How do you go from watching Netflix on your couch to finishing such an event?

  • Start small
  • Get moving
  • Ask experts for advice

“Events on a calendar can help you focus and remind you to keep working,” said Sara Plucker, Fitness Manager, Avera McKennan Fitness Center. “Getting ready for the Avera Race or any event is something you can do.”

The Avera Race Against Cancer, which takes place every Mother’s Day weekend, could be the event to get you moving, yet any 5K near you will work.

You can finish a road event with planning, determination and insight.

Then you can show everyone your finisher’s medal.

How to Get Running with Your Training

“Start slow, but increase your run time or distance every week,” Plucker said. “Schedule every workout, especially at the beginning.”

Other tips for runners:

  • Train your core muscles, including your abs, back and hips – essential body parts for all movement. If they’re strong, it can prevent injuries.
  • Stay hydrated with water, before, during and after runs. You’ll have more complete recovery by replacing the water you lost.
  • Get advice on good shoes. They can increase comfort and decrease risk of injury.
  • Get a running buddy; doing so keeps you more accountable, and it’s safer and more fun.

Derek Ferley, PhD, CSCS, Director of Sport Sciences at Avera Human Performance Center, offered additional advice:

  • Ease into your run with some fast walking or a jog slower than workout pace to get warmed up.
  • Complete some in-place stretches held for 30-45 seconds after your runs.
  • Try using a foam roller after runs; they can really help with soreness.
  • If you want, start with shorter running periods of 30-60 seconds, then walk just for 1½-2 minutes. Then start running again.

As You Get Stronger, Remember It’s Your 5K Run

Personalizing the hard work of road-race prep can keep your determination up. “You’re building something for you,” Plucker said. “It’s your 5K – it’s your project. So keep your terms.”

Plucker said negative habits – being “mean to yourself” – won’t help. Give yourself a break, have grace, but keep running and on your schedule.

Learn how Avera can help you get moving and achieve your goals.