I have all my life been a fair-weather jogger. My dad was always a jogger. He was my first 5K race partner back in junior high. I ran track and cross-country in high school and even one year of college and feel grateful for such a background in my favorite form of exercise. What I love about jogging is that all it requires is half an hour and a pair of jogging shoes. This weekend is my first 5K of the year. I am not really prepared for this one. I have another one coming up on Mother’s Day, for which I hope to be more ready. Here are the steps I take to prepare myself mentally and physically for a 5K.

1. Register for a race. Nothing like making an actual commitment to motivate me to work harder.
2. Set up a “training” schedule. I tend to be an every-other-day kind of person. I never want to burn out. I usually run Monday, Wednesday, and Friday at 6 a.m. Then I pick one day of the weekend to squeeze in another run (preferably with my 7-year-old).
3. Check your shoes for comfort and support. There are only a certain number of miles that you should put on running shoes. You want to protect your joints and feet from injury.
4. Get a motivator. Running with a partner can help keep you accountable to your schedule and pace. I run with my dog in the mornings. He sets a very nice pace for me to run. I sometimes use a watch to help me set timed goals.
5. Get a map of the course. Usually you can find one if the race has a website. Run the course so you don’t waste an ounce of energy wondering what lies ahead.
6. Set a goal. Based on your running times and your training, be sure to set a realistic goal time for the race. This will help you
7. Relax and enjoy the atmosphere. You don’t have to win to feel like you’ve won the race. Enjoy the excitement and the energy of lots of people congregating to compete. Bring your family for post-race festivities.