Getting Started - Zero to 5K

So you've decided to learn to run.


Cory Freedman, founder of the Toronto Women's Run Series, says they see exciting trends in running.

"In the last 20 years the number of women runners have more then doubled, many times out numbering men in races across the board."
But whatever your sex, Freedman says running is a healthy, lifelong activity. In fact, if you are looking for an aerobic kick, some studies have shown that running burns more calories and fat than swimming or even cycling.

In addition, running has been shown as a great tool to help manage anxiety, reduce stress and even increase your resistance to stress.

So now you just need to get running, but where to start? How about at a start line?

Freedman suggests new runners, "Pick a race, set a goal and get out there!" 

Whether you decide to enter a 5K race or you just commit to run for 15 minutes a day, setting a goal for yourself will help keep you motivated as you learn to set your own pace. 

One of the many great things about running is you don't need a lot of equipment to get started. Here are some basics:

  • Shoes - make sure to get properly fitted. It is always a good idea to take your old sneakers with you so the shoe experts can see the wear patterns on your soles.
  • Clothing - choose tops and bottoms made of technical fabric (wicking material that will keep you dry and warm.) For women, that also means a great sports bra. Make sure you get fitted by an expert. There are lots of styles and models out there, so focus on bras that offer the features you need.
There are many extras that are nice to have, like a watch to time intervals or a fuel belt for water or other fluids, but they are not necessary when you are starting out.

Now that you've got your gear, it's time to get moving. 

Click on the following link to view and print Toronto Women's Run Series training schedule. The whole thing takes about eight weeks to complete.

Before you head out, consider this:

  • Partner Up - the best way to get out the door to run is to have someone waiting for you. So join a running group or find someone to run with at least 1-2 times a week.
  • Think Small - divide your runs into small sections and the distances won't seem so long.
  • Keep Talking: make sure you can maintain a conversation as you run. This will help you determine your pace.
Freedman is so passionate about her sport that she says, "You will always feel better after your run! It's guaranteed." 

Start today and join the Live Right Now challenge to Start Running!

Ready to take your training to the next level? Read how to Train for 10K or Train for a Marathon!

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