If you plan to take part in races this spring or summer, now is the time to start getting into shape. If you want to avoid injuries, you should slowly work toward your goal.
33-year-old Katie Zeeb is training for her third 5K.
"My first year I did a 5K I did it with my sister right after having a baby. It did not go so well," Zeeb said.
To improve her time, Zeeb is getting into shape weeks ahead of her race this year. That's what personal trainer Summer Bronson recommends.
"Just starting off slow and pacing yourself through the whole training program," Bronson said.
Bronson says you don't want to start off running long distances every day.
"If they are overdoing it, that could have potential injuries with their shins or their feet," Bronson said.
Bronson says you should run at least three days a week and include cross-country training.
"You're not going to get results right away. You are just going to have to keep training," Bronson said.
Along with running, you should also incorporate strength training into your workout routine a couple days a week.
"Strength training is a huge part of running and just overall it helps the body adapt more to running," Bronson said.
But working out every day doesn't necessarily equal a better race time.
"You do want to have a day or two of good rest, so your body is recovering," Bronson said.
This year Zeeb is taking part in a Couch to 5K program to get her from a sedentary lifestyle to race shape by the end of spring. She hopes to take part in two 5Ks this year.
"End the race feeling good--that's my goal this year," Zeeb said.
Avera McKennan Fitness Center members can take part in the Avera McKennan Fitness Center’s Couch-to-5K program, bvy emailing firstname.lastname@example.org. Not a member? No worries, you'll find a link to Couch to 5K information here.