In honor of our Beginning Running Group finishing their first 5k we thought we'd share a few tips they've learned during their training.   

Michael Silva, the president and founder of FOUNDATIONperformance, is a physical therapist, exercise physiologist, and certified strength and conditioning specialist. He has been training and creating exercise programs for people of all levels since 1994, and an orthopedic, sports medicine physical therapist since 1999.

Start with a run/walk 

To reduce injuries and increase confidence starting with a run/walk program is key to building up to your first 5k. With our program we start with a mix of running and walking.  Throughout the training session the running time will increase and walking time will decrease. When you reach the end you'll find it easy to complete your first 5k!

Meet up with a group  

Running with friends is always way easier!  Meeting someone helps hold you accountable and give you someone to chat with while working out. Don't have any friends who run? While in the beginning runner group you'll be with folks who are starting out on the same journey.

Dynamic Warmups can help nip injuries in the bud

Warming up properly is one of the most effective ways to reduce injuries.  Walking and static stretching are not enough to warmup the muscles for running.  A quick 5-10 minute dynamic warmup such as the video to the right shows activates the muscles used for running and will help reduce injuries in the long run (no pun intended!)  

Invest in good footwear

"yeah yeah you're just saying that cause you sell shoes!" Whether or not you buy your shoes at Rhode Runner (we suggest you do!) it's important to find a shoe with the proper support and fit characteristics.  Your local run specialty store is a great resource as they'll provide a gait analysis to find you the most comfortable shoe possible!  

Enjoy yourself!

Beginning to run can be a very challenging endevour but when you cross the line at your first 5k it's well worth the effort!  The key to having a good time is to relax, meet new folks and be open to new challenges.  Remember the first step is always the hardest!  

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