Yes, you can run 3 miles and here’s how we know

If you’re not an avid runner, the thought of signing up for a 5k might seem intimidating.

Here’s the thing.

It’s not as impossible for you as you might think.

For race newbies, a 5k roughly translates to 3.1 miles. It might not be a marathon but it’s no distance to scoff at. When I first started running, 3 miles was a challenge for me. But with the right training and equipment I was able to work my way up.

You can do it too. And luckily you’ve still got plenty of time to train before the Charlotte Business Journal Charlotte Marathon 5K presented by Novant Health on November 11th.

To help you get ready, I got some pro training tips from Charlotte Marathon ambassador, Mosi Smith. Here’s his advice for those just starting out:

Just. Start.

Smith says, “It does not matter where the individual’s current speed or stamina level resides. The important thing is to get the body moving and push through the initial resistance.” Start small and work your way up to longer distances. To avoid injury, make sure you are stretching before and after. 

Need that extra push? A few of the experts at Run for Your Life are teaching a “Get started running” SkillPop class on October 17th. It’ll go over all the basics, including helping you find local running resources. Interested? Sign up for the class here.

Grab a running buddy

Whether you’re brand new to running or just stepping back in after a hiatus, Smith recommends training with a partner or running group. Doing this can help keep you accountable during training. Plus, it makes running more fun.

Pick a gradual training regimen

One big mistake new runners make is “too much too soon.” Overdoing it in the beginning is the fastest way to injury. Choose a training regimen that builds up distance gradually. Hal Higdon offers great online training schedules. Here’s a schedule for a novice 5k runner.

Invest in good shoes

Smith says that shoes are the most essential piece of gear for a running newcomer. He recommends heading to a local running store to get expert assistance.

Specialty stores like Run for Your Life have staff to assess your running style and help you select the right shoes for your feet. If you are experiencing any kind of foot pain or shin splints, it could be your shoes.

Sign up for a race

The excitement of running in a race is incomparable. It’s an adrenaline pumping, motivating experience that will help encourage you to keep running. Once I ran my first race, I couldn’t wait to train and sign up for another. Trust me, there’s nothing more empowering than crossing that finish line.

The Charlotte Marathon 5K is a great place to start. The race happens on November 11th and it’s going to transform Uptown Charlotte into an urban race track. It’s high energy, high excitement and you do not want to miss out.

Register before November 5th and you’ll only pay $35.

Ready to run? Sign up for the 5K here.

(This content was co-created with the Novant Health Charlotte Marathon.)