# data[].attributes.body
https://docs.google.com/document/d/1tNS609bpP5hdusuBDiyn3W2_ljgXSqWegSqUPzq6zws/edit?usp=sharing

# data[].attributes.body
https://docs.google.com/document/d/1DWnzRRv9b9NvZ-ZC4LtBjOLSqliRAoy6nATOXzJGqCE/edit?usp=sharing

# data[].attributes.body
https://docs.google.com/document/d/1xIU8wCgk8NBm9gCLnnzAGUiQtbRzqttPObf70qFVgbY/edit?usp=sharing

# data[].attributes.body
https://docs.google.com/document/d/1oVwdfeb6m_qd8MMYLfnDihVwTNj43p5LGR8xdgLbPnU/edit?usp=sharing

# data[].attributes.headline
5K run: 7-week training schedule for beginners - Mayo Clinic

# data[].attributes.subject
5K run: 7-week training schedule for beginners - Mayo Clinic

# data[].attributes.attachment_link.readable_text
Doing a 5K run can add a new level of challenge and interest to your exercise program. A 5K run is 3.1 miles. Don't be daunted by the distance. A 5K run is a great distance for a beginner. You can prepare for a 5K run in just two months.

Consider using this seven-week 5K run training schedule as your guide. This 5K run training schedule was created by Olympian Jeff Galloway. It's tailored for beginners or anyone who wants to complete a 5K race. You don't have to use this training schedule only for a 5K run. You can also adapt it for a 5K walk.

How to use the 5K training schedule

This 5K training schedule incorporates a mix of running, walking and resting. This combination helps reduce the risk of injury, stress and fatigue while boosting your enjoyment of physical activity. Remember, you can run or walk slowly to help your body adjust to this 5K training schedule.

Under this 5K run training schedule, you'll spend a portion of your time walking. For instance, during week one on run/walk days, you'll run for 15 seconds and then walk for 45 seconds, repeating that cycle for 30 minutes.

As the weeks progress, you'll gradually increase the amount of time running and reduce the amount of time walking. If you're adapting the training for a 5K walk, then you always walk, even on run/walk days.

One day a week, which is Friday on this 5K schedule, is a day of rest from exercise, giving your muscles time to recover. On Sunday, you can either take a second day of rest, or you can enjoy a walk at your choice of distance. On this 5K run training schedule, race day falls on Saturday of your seventh week.

5K run: 7-week training schedule for beginners

Printable 5K training schedule (PDF file requiring Adobe Reader)

Week 1

On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.

Week 2

On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.

Week 3

On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.

Week 4

On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.

Week 5

On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.

Week 6

On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.

Week 7

On run/walk days, walkers walk only. Runners run for 30 seconds/walk for 30 seconds.

Source: Galloway J. Galloway's 5K/10K Running. 2nd. ed. Aachen, Germany: Meyer & Meyer Sport; 2008. Used with permission.

*The Magic Mile is a training tool designed to help you find a realistic race pace. On the first Magic Mile, warm up as usual and then run or walk 1 mile (1.6 kilometers) slightly faster than your normal pace. Time your 1-mile run/walk with a stopwatch. Run or walk easily the rest of the distance assigned for the day. On each successive Magic Mile, warm up as usual, and then try to beat your previous 1-mile run/walk time. Your 5K race pace should be about one to two minutes slower than your fastest Magic Mile time.

See more In-depth

# data[].attributes.attachment_link.title
5K run: 7-week training schedule for beginners

# data[].attributes.attachment_link.description
Doing a 5K run can add a new level of challenge and interest to your exercise program. A 5K run is 3.1 miles. Don't be daunted by the distance. A 5K run is a great distance for a beginner. You can prepare for a 5K run in just two months.

# data[].attributes.headline
Your Best 5K Training Plans - Women's Running

# data[].attributes.subject
Your Best 5K Training Plans - Women's Running

# data[].attributes.attachment_link.readable_text
Photo by Corbis Images

Table of Contents

Great for beginner runners gearing up for their first competition or veterans hoping to speed through a personal record, a 5k race is the perfect springtime challenge. 3.1 miles is a doable distance for almost any runner, but it requires a mix of strength and stamina that must be earned through training.you're gearing up for your first 5k, your best 5k or your fastest 5k ever, we have the perfect plan for you.
READY FOR A HALF MARATHON? CHECK OUR RUN/WALK PLANS HERE!

# data[].attributes.attachment_link.title
Your Best 5K Training Plans - Women's Running

# data[].attributes.attachment_link.description
Table of Contents Great for beginner runners gearing up for their first competition or veterans hoping to speed through a personal record, a 5k race is the perfect springtime challenge.

# data[].attributes.headline
Free 5k Training Plans - Coach Jenny Hadfield

# data[].attributes.subject
Free 5k Training Plans - Coach Jenny Hadfield

# data[].attributes.attachment_link.title
Free 5k Training Plans - Coach Jenny Hadfield

# data[].attributes.attachment_link.description
Choose from 6 different 5K training plans and learn how to calculate the right plan for you - Plans = Walk, Walk-Run, Run-Walk, Beg., Int., Advanced Levels.

# data[].attributes.headline
The 25 Golden Rules of Running | Runner's World

# data[].attributes.subject
The 25 Golden Rules of Running | Runner's World

# data[].attributes.attachment_link.readable_text
In most cases, these rules started out as a lightbulb over one runner's head. After a while, that runner told a few running buddies (probably during a long run), word spread, and before you know it, coaches were testing it, sports scientists were studying it, and it evolved from idea to theory to accepted wisdom.

RUNNER'S WORLD STORE: Show your love of running with these RW Vintage Tees

Along with each of the rules we present, however, we list the exception. Why? Because, as you also learned in grade school, there's an exception to every rule. (Editor's note: This originally appeared in the September 2005 issue of Runner's World.)

# data[].attributes.attachment_link.description
In most cases, these rules started out as a lightbulb over one runner's head. After a while, that runner told a few running buddies (probably during a long run), word spread, and before you know it, coaches were testing it, sports scientists were studying it, and it evolved from idea to theory to accepted wisdom.

# data[].attributes.headline
How to Start Running - Well Guide to Running for Beginners - Well Guides - The New York Times

# data[].attributes.subject
How to Start Running - Well Guide to Running for Beginners - Well Guides - The New York Times

# data[].attributes.attachment_link.readable_text
Running is a great way to get fit, feel better and even form new relationships with other runners. Starting a new running habit doesn't have to be hard - all it takes is a comfortable pair of shoes and a willingness to move a little or a lot, all at your own pace. The Well Guide makes it easy to get started, get inspired and stay on track. Are you ready? Let's go!

First, Pick a Race

The absolute best way to keep yourself running is to find a race, sign up for it, pay for it and put it on your calendar. A fixed race date will help you stay focused, and keep you on a regular running schedule. A beginner can run any race - you just need to allow enough time to train for it. Pick your distance (see below) and use an online race finder like the Runner's World Race Finder or the Running USA Race Map to help you find the right race for you.

Running Form

Some people are natural heel-strikers while others tend to lead with their toes. The good news: neither form is inherently better than the other. And you are less likely to become injured if you simply maintain your natural stride. The more you run, the more comfortable that stride will feel and - even better - the more efficient your body will become.

Choose a Training Plan

You can find any number of elaborate training plans online, but we believe in keeping it simple. Here is the basic formula for a great training plan.

Train three days a week

Run or run/walk 20 to 30 minutes, two days a week

Take a longer run or run/walk (40 minutes to an hour) on the weekend

Rest or cross-train on your off days

Run at a conversational pace

Consider taking regular walk-breaks

Get More Running Tips From Well

Our weekly email for runners delivers practical tips, expert advice, exclusive content and a bit of motivation to your inbox to help you on your running journey.

Choose a Shoe

Ignore shoe sales pitches about pronation or high arches and don't be swayed by brand names. Instead, try on four or five running shoes, jog around the store and let your feet decide. In a sweeping review of the science on running shoes and injuries, researchers found that the most important feature of a running shoe is (brace yourself) - comfort. That's it. Choose a shoe that feels good.

Socks

While most runners focus on shoes, socks can be important too. Blisters from bunched-up socks are painful and could sideline you for days. You want a breathable, snug sock that's not suffocating. Some running socks are made from a sweat-wicking material that draws moisture away from your feet, preventing bacteria from accumulating between your toes which inevitably leads to foot odor.

Look for a sock without thick (or any) seams and decide if you want a no-show sock or one that covers the back of your ankle where shoes sometimes rub. Try socks on in the store, and pick one or two that you like. Test them out to see how they perform when you run and sweat before investing in multiple pairs.

When to Eat

One of the biggest mistakes that new runners make is to not eat at all before exercise, so you don't have any fuel to keep you going, says Ms. Bonci. Plan to eat one hour before your run to boost energy without upsetting your stomach.

When you've finished running, eat within 15 minutes of stopping - it helps the body re-synthesize muscle glycogen and recover more quickly. It may also help prevent or reduce delayed-onset muscle soreness.

Your workout snack shouldn't replace a meal. Keep your routine of breakfast, lunch and dinner and add in the pre- and post-exercise snack. That means eating at least five times a day. "When people are physically active, anything under three meals a day is not going to be enough," says Ms. Bonci.

Sports Drinks

Electrolytes are water-soluble nutrients, like sodium, that can leave the body through sweating. So-called sports drinks can replace these electrolytes in the body. However, the length of your workout should be the guide for what you drink, says Dr. Jordan Metzl, a marathoner and sports medicine doctor at the Hospital for Special Surgery in New York. If you run for less than an hour, water is just fine. After running for an hour, your body begins to need those nutrients, so a few sips of a sports drink can help you maintain your energy levels. But as with all things, a little bit of a sports drink can go a long way. These drinks often contain sugar, which your body doesn't need if you are otherwise eating a healthy diet. They can also get pretty pricey. So, while sports drinks serve a purpose among elite athletes and those who exercise for long periods, for those who exercise at a moderate intensity for an hour or less, water is probably the better choice.

Avoid Runner's Weight Gain

Running burns calories, which means your body will be hungry and you may begin eating more than usual. The result for many new runners, surprisingly, is weight gain rather than weight loss. To avoid that, try working out for 30 minutes instead of 60. The shorter workout will still get you in shape, burn some calories and help you get ready for race day - but it won't leave you starving for more food.

Stretching

You don't have to waste your time sitting on the curb touching your toes or pulling your legs backward to stretch your thigh muscles. While there has been recent evidence that static stretching - holding a stretch for a period of time - can prevent acute muscle injuries like tears or strains, such types of injuries are uncommon in runners. In fact, holding a stretch too long can even make your muscles less powerful.

Instead, you could try dynamic stretching, which warms your muscles through repeated movements. For runners, an ideal warm-up might include squats, lunges and "form drills" like kicking your buttocks with your heels. While some professional (and amateur) runners swear by these pre-run warm ups, there are no studies that show that dynamic stretching prevents injury.

The bottom line? If you don't have time to stretch or warm up before you run, don't worry about it. If you like the way stretching feels before a run, go for it. Just don't hold your stretches. Keep your muscles in motion to prevent straining them before you hit the road.

Straight-Leg-March

If you like to stretch before you run, try this dynamic stretch for your hamstrings and gluteus muscles.

Side Stitches

Nothing can ruin a good run like a side stitch. Runners who regularly slouch their backs are more likely to experience those spasm-like cramps in their abdomen. When you feel a stitch coming on, take a deep breath to arch your back and try to run more upright.

While side stitches are generally felt above the hip, sometimes they can be felt all the way up to the shoulder. However, if the pain persists for more than a few minutes after you slow down, especially if it's on the left side of your body, it could be a sign of a heart attack. So be cautious and see a doctor.

Leg Cramps

Cramps during exercise could be a result of over-excited nerve endings, probably as a result of fatigue. Studies of triathletes and ultramarathon runners have found that those who cramp during a race tend to be racers who bolt from the start, setting an early pace that is much faster than their normal training speed, inviting fatigue. They also often have a history of the condition, suggesting that once a muscle cramps, it is primed to repeat the spasms.

Luckily, treatment is simple. "Stretch the affected muscle," said Kevin Miller, an exercise scientist at Central Michigan University in Mount Pleasant. Stretching seems to quickly calm the manic, misfiring nervous system connections in the muscle.

Some athletes swear by a swallow or two of pickle juice, which is known to alleviate cramps.

Feet

The most common running injuries involve the feet. The repetitive banging of your heels and toes on the pavement can cause some real aches and pains. Many runners take pride in the blisters, calluses and bruises - not to mention the loss of a toenail or two - that inevitably occur after logging mile after mile of their runs. Unfortunately, besides getting comfortable shoes and some top-notch socks (see the Gear section), there isn't much one can do to avoid those types of injuries.

The good news is that the pain of one of the most common foot injuries - plantar fasciitis - can be alleviated with a simple stretching routine.

# data[].attributes.attachment_link.description
Running is a great way to get fit, feel better and even form new relationships with other runners. Starting a new running habit doesn't have to be hard - all it takes is a comfortable pair of shoes and a willingness to move a little or a lot, all at your own pace.

# data[].attributes.headline
Choosing the Right Running Shoes - The New York Times

# data[].attributes.subject
Choosing the Right Running Shoes - The New York Times

# data[].attributes.attachment_link.readable_text
Many runners may be wearing the wrong shoes for their particular stride or the right shoes that were chosen for the wrong reasons, according to a new scientific review about running shoes and injury risks.

The study helpfully concludes that there is a reliable, scientifically valid way for each of us to pick the right running shoes, but it's so simple that most of us ignore it.

The connection between running shoes and running injuries is surprisingly controversial and, from a scientific standpoint, unsettled.

Most of us who run have heard that we should choose our shoes based, for the most part, on two broad technical criteria.

The first is whether and how much our foot pronates, or rolls inward as we land. Orthopedists, coaches and runners long have believed that over- or under-pronation contributes to the risk of running injuries and should be controlled using particular types of shoes.

More recently, impact force, or the pounding that we experience with each stride, has also been getting plenty of attention, especially in relation to barefoot running and the question of whether we should wear shoes at all. Some barefoot-running proponents claim that running without shoes or in minimal, slipper-like models somehow changes impacts and substantially reduces the risk for injuries.

But Benno Nigg, the lead author of the new review, and his colleagues were skeptical. An emeritus professor of kinesiology at the University of Calgary in Canada and one of the world's foremost experts on biomechanics, Dr. Nigg wondered whether science really supports the idea that the right shoes can alter and fix someone's running form and lessen injuries.

So for the new review, which was published last week in The British Journal of Sports Medicine, Dr. Nigg and his colleagues trolled through decades' worth of studies about running injuries, shoes and their relationship.

It soon became clear to the researchers that most of our beliefs about running injuries and shoes are, in fact, myths.

Pronation, for instance, does not seem to be a problem requiring correction. In the one large-scale experiment studying pronation, almost 1,000 novice runners, some of whom pronated and some of whom did not, were given the same running shoes and followed for a year.

At the end of that time, many of the runners with normal feet and form - who did not overpronate - had become injured, but a much smaller percentage of those who overpronated had been sidelined.

Dr. Nigg and his colleagues write in their review that this finding suggests "that a pronated foot position is, if anything, an advantage with respect to running injuries."

Similarly, they found little evidence that forcefully striking the ground causes injuries or that changing or removing your shoes alters those impacts much anyway.

Perhaps most unexpected, running shoes designed to somehow "fix" someone's running form turned out often to be ineffective and even counter-productive. In a series of studies, when military recruits were assigned running shoes meant to control their particular level of pronation, those soldiers were as likely, or even more so, to sustain running-related injuries than soldiers given shoes at random.

But if shoes are chosen for the right reason, they can reduce injuries, Dr. Nigg and his colleagues concluded after parsing all of the relevant studies.

And the right reason does not involve pronation control or impact forces.

What matters, the researchers conclude in their review, is comfort. In one study from 2001 (overseen by Dr. Nigg), researchers asked soldiers to try six shoe inserts, which varied in terms of cushioning, arch height, heel shape, thickness and other variables. The soldiers were asked to pick the one insert that felt the most comfortable to them and wear that insert inside their shoes during their subsequent military training. A separate group of soldiers wore standard footwear as controls.

After four months, the soldiers wearing the shoes fitted with inserts that felt comfortable to them had a much lower incidence of injury than those wearing standard shoes.

This finding makes scientific and common sense, Dr. Nigg said. Our bodies are actually "very good judges" of how each of us should move and run, he said. When we ignore or fight our bodies' natural movement pattern, he said, such as by trying to control pronation, the risk of injury rises.

Instead, he said, we should pay close attention to our body's opinion about running shoe options.

"Try on four or five pairs," Dr. Nigg said. Jog around the store or the block in each.

"People can usually tell right away which shoe feels the most comfortable," Dr. Nigg said. "That is the one to choose."
Related: For more fitness, food and wellness news, "like" our Facebook page.

# data[].attributes.attachment_link.description
Many runners may be wearing the wrong shoes for their particular stride or the right shoes that were chosen for the wrong reasons, according to a new scientific review about running shoes and injury risks.

# data[].attributes.headline
Ask Well: How Many Miles a Week Should I Run? - The New York Times

# data[].attributes.subject
Ask Well: How Many Miles a Week Should I Run? - The New York Times

# data[].attributes.attachment_link.readable_text
A

Surprisingly few, it seems. According to a new review of studies related to running and health, jogging for as few as five or six miles per week could substantially improve someone's health.

The reviewers found that even with such skimpy mileage, runners generally weighed less and had a lower risk of obesity than people who jogged fewer than five miles per week or (more commonly) not at all. These runners also were less likely to experience high blood pressure, cholesterol problems, diabetes, strokes, certain cancers and arthritis than the barely- or nonrunners.

"It seems like the maximum benefits of running occur at quite low doses," said Dr. Carl J. Lavie, medical director of cardiac rehabilitation and prevention at the Ochsner Medical Center in New Orleans and lead author of the review, which was published in September in Mayo Clinic Proceedings.

As little as "one to two runs per week, or three to six miles per week, and well less than an hour per week" can be quite beneficial, he said.

Running a few additional miles each week could be worthwhile if you were worried about middle-aged spread, he said, because additional mileage is generally associated with better weight control, "and allows one to eat more calories."

Someone hoping to become a better, faster runner also would need to run more than five or six miles a week, he said.

However, there may be an upper limit to the desirable mileage if your primary goal is improved health. Some evidence, he said, suggested that running strenuously for more than about an hour every day could slightly increase someone's risks for heart problems, as well as for running-related injuries and disabilities.

Over all, Dr. Lavie says, the best advice based on the latest science is that for most of us, "running for 20 to 30 minutes, or about a mile-and-a-half to three miles, twice per week would appear to be perfect."

# data[].attributes.attachment_link.title
Ask Well: How Many Miles a Week Should I Run?

# data[].attributes.attachment_link.description
A Surprisingly few, it seems. According to a new review of studies related to running and health, jogging for as few as five or six miles per week could substantially improve someone's health.