Tag Archive: 5k

Running Goals And Gear For Beginners

It’s that time of year for resolutions and fitness goals. Maybe this is the year you have decided to start running. If so, you won’t regret it! Here are some tips to help get you started.

beginner runner tips

I’m not going to sugar coat it – if you have never run before your first couple of times out may not be your favorite exercise experiences. But, as I am sure you have heard me say before, If you don’t love running, then you have not run far enough or long enough. My prediction is that you will fall in love with running the third time you run 3 miles.  The runner’s high is real and you will find that you are just a happier person when you run. So how do you get there? And once there, how do you stay there? Try these:

  • Run With A Friend
  • Start A Couch to 5K Training Program
  • Sign Up For A Race
  • Join A Running Club
  • Get The Right Running Shoes
  • Gear!

Run With A Friend

run with friends3

Not only is it more fun to run with a friend, you are much more likely to stick with your plan if you know someone else is counting on you to show up.

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You won’t believe the things you talk about while running! So many good times.

Start A Couch to 5K Training Program

Depending upon your current level of fitness, getting out and running may not be the easiest thing to do at first. There are plenty of couch to 5k apps to choose from for Apple and Android phones. Here are a few written plans to make it easier. I like the first one the best.

c25k plan


8 week c25k

beginner running plan

Sign Up For A Race

Signing up for a 5K gives you a fun goal to work toward. Plus you get to wear silly race gear.

run with friends1

Join A Running Club

Being part of a local running club will inspire you to keep going and give you confidence to reach your goals. You will also probably make a ton of great friends that you will train with and have the best time with at races.

run with friends

Get The Right Running Shoes

Every person runs differently – some people have flat feet and others have high arches. Some people over or under pronate while others are neutral runners. This will influence what type of shoe you need to stay injury free. If you plan to start running, you might as well get the right shoe to start. If you don’t know what kind of runner you are, visit a local running store and they can tell you.

running tips


Let’s not forget running gear! Honestly, part of the beauty of running is it’s simplicity. Running is portable, it is free and you can run year round in most parts of the country (yes, even today when it is snowing and 28 degrees! Those are some of the most beautiful runs). So, other than running shoes, running gear is not essential. But it is fun!

Tech Shirts

If you are casually running 3 miles a few times a week, cotton will probably work for you. Once you start to add distance and warm weather though, the dreaded chafing will come into play and you might want to go for tech shirts, sports bras and body glide. Trust me, you will only make this mistake once!

Garmin or other GPS Watch

You will be amazed at what happens to your running when you start using a GPS watch that gives you your pace and compares your runs. You will definitely understand the running term PR (personal record) because you will start racing yourself! I bet you get faster. 😉

Running Shoes

You really should get one good pair of running shoes when you start. Of course I love Brooks, but there are plenty of other brands that design performance shoes for running – Mizuno, Asics, Newton, Hoka One, etc.  Within some of the brands you can choose whether you want a minimalist or a stability shoe as well. You will have to try them to figure out what works best for you.

Good Luck!

So, I am wondering, how old were you when you first started running?

The Forest or the Trees?


It’s true, runners do not make good patients. We are probably pretty stubborn as a group and we rarely want to see the big picture of an injury. In our defense, running is very addictive. It just makes you feel good about life. Plus, who wants to give up months of training just before a race? This is my dilemma. Yes, I know it makes no sense at all if you are not a runner. So I am still not running in hopes that I can race on Sunday (5k). And the next Sunday (18 miler). And the one after that (perfect 10 miler).

Cross training it is for now. At least someone was excited about it!


Here are some common reasons runners get injured. Keep these in mind during your training.



My boys are so sweet. Dane got the couch all set up for me after dinner and insisted that I sit down and ice my leg. My sweetie. <3


It has been forever since I ran a 5k. I am really only running this weekend to honor my dear friend and all of the women out there who are battling or have battled breast cancer. There is no race quite as stressful as the 5k because really, anything is possible. This is why I gave them up.


So, I am wondering,my runner friends, if it was you what would you REALLY do about these upcoming races and training?

Welcome Fall!

Fall is one of my favorite times of year.  The weather is wonderful and there are so many fun activities in our area from apple and pumpkin picking to camping with the Cub Scouts.  Today I spent the first day of Fall doing one of my favorite activities – racing!  The girls and I headed to the Cape May Vineyards this morning for the Down the Shore 5K (Run the Vineyards series).



The weather was just slightly cool, which was perfect as we ran down tree covered streets (in the shade!) and then through the vineyard.  If you ever want to run a scenic 5k with plenty of perks, try this one.  My only complaint is that it was a gun start.  I mean come on.  How much more could it cost to put a second mat down?  Thank goodness for Runkeeper and Garmin.  Inaccurate results are a pet peeve of mine.  I was happy with my time.  It was not a PR for me, but not off by much.  I didn’t feel like I was going to die at any time during my run, which is a sure sign I could have gone faster.  That is ok though.  This one I really enjoyed.


Overall it was a very fun race.   The reasonable entry fee included a wine tasting after you finished, which the girls and I took full advantage of.  Thankfully we had a designated driver!  (Thanks again, Mary!)  The wine was good and the conversation was great.  What fun to hang out with your girlfriends and chat over wine on the deck overlooking the vineyard.  We learned a few new things too!  (You won’t believe where we might get a new church in town!)


After a quick shower I was off to join my family for a birthday celebration where the birthday boy insisted his birthday was yesterday!  (His party was yesterday).  It was great to have some of our family together.  I decided (although I am somewhat biased) that we have cute kids in our family.  It is fun to watch them play together.


imageimageWe capped off the day with Scouts where we got to see more good friends.  I hope every day this Fall is as good as this one.

So, I am wondering, what is your favorite local wine or beer?

Great Day For A Run

The stars aligned today for my run.  I woke up to a cool overcast morning and my boys having perfect behavior.  Let me start off by saying I am not a morning person.  I run early in the summer because it is too hot and sunny later in the day.  And while it does feel great to have accomplished my run and be energized for the rest of the day, I would still prefer to sleep in.

So the “great” weather (great running weather, that is) meant that I could enjoy my mandatory two cups of coffee in pjs rather than chugging them while putting on my running clothes.  I really am not a morning person.  Those who know me agree.

My luck continued as we got to the track/playground.  There was a wonderful breeze and kids playing at the playground!  The boys had fun with other kids and I had a great run.  Perspective makes all the difference.  I was energized and happy and ran faster without feeling like I put out extra effort.  I need to remember that the next time I am not so excited about my run.  So much of running (and life) is mental.  A positive attitude changes everything for the better


Guess what?  While I was running my little nephew was born.  It is truly a good day.


The cooler weather also made me think of an upcoming 5K I am running at the end of September.  The weather should be perfect then too.  It part of the Run the Vineyards series – this one in Cape May, New Jersey.  It will be my first vineyard run and I can’t wait. If you want to run it too, here is the link – http://gooddayforarun.com/event/run-the-vineyards-down-the-shore-5k/.

Can’t wait for this one.

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So, I am wondering, do you have any fall races scheduled that you are excited for?


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