Bruce Springsteen wrote, "...tramps like us, baby we were born to run."

I'll discuss the tramp issue with Bruce when the protective order expires, but I certainly wasn't born to run. I'm 43, and I never considered running until last June when I read a newspaper article that exposed the subculture of hobbyist road racers, specifically those who run the ubiquitous 5K's on Saturday morning. The article also presented a step-by-step approach to preparing for that first race.

I said to myself, "I can do that." When everyone looked at me, I reminded myself not to say the quiet parts loud, and scurried home for further research.

The goal is simple and easy to reach: run your first 5K in about 30 minutes without stopping. You're not trying to compete - just finish. And you have 8 weeks to get ready.

30 minutes is a respectable time for a newbie in a 5K. And this plan is intended for those people who are, like I was, out of shape and new to running.

First, consult your physician before beginning any exercise or nutrition program (too bad, lawyers - I'm one step ahead of you).

Then surf the area track clubs (Oak Ridge, Knoxville, Murvul) and PICK A 5K RACE 9 WEEKS AWAY. Etch that Saturday morning in stone, and pre-register for the race.

Now, momentarily contemplate the fact that your body is in many respects a machine, and like any machine it requires energy. Fuel. Let's not mention the evil D-word, just do some research on pre- and post-race nutrition and get some ideas on how to fuel your body before running, and how to replenish it after a run. Here are some links to get you started: [Runner's World] [Thirsty Irish Runners Club] [fitnesszone].

Next, read about running safety and find a safe place to run, like a city greenway or track. Here are some links: [Oak Ridge greenways] [Oak Ridge running routes] [Knoxville greenways].

Week 1: Each day, walk for 35 minutes, for 6 days out of 7.

Week 2: Each day, run for 1 minute, then walk for 6 minutes - 5 times. Alternating running and walking. That's 5 cycles, 7 minutes each, for a total of 35 minutes. Do that 6 days.

Week 3: Each day, run for 2 minutes, then walk for 5 minutes - 5 times. Alternating running and walking. That's 5 cycles, 7 minutes each, for a total of 35 minutes. Do that 6 days.

Do you see a trend?

Each week add 1 minute to the running and subtract 1 minute from the walk for each cycle. It always adds up to 35 minutes total.

Week 8: Run for 35 minutes each day. Do that 6 days.

At this point you'll be running without stopping for 35 minutes, more than enough time to finish a 5K with a respectable time.

Week 9: Stroll with purpose and confidence to the starting line for the first of many enjoyable races with people just like you.

Here's an excerpt from that newspaper article...
Another beauty of the races is that many raise money for local charities. Your $10 to $15 entry fee does more than get you a T-shirt.

Probably the biggest factor keeping people from running is fear: They just know they'll be last. Could be, but I doubt it. Remember, some people by their own choice walk the entire 5K. If you run just a little, you'll beat the walkers.

Yeah, here comes the powerful and tearful testimonial. It worked for me! I began this program in June, ran my first race in August (the Gazebo 5K), and I've run a race almost every weekend since then, including the recent Calhoun's 10-Miler. If you had told me a year ago that I'd be able to run 10 miles without EMT intervention, I would have chuckled patronizingly and glanced furtively at the buffet.

Since then I've dropped 20 pounds, I'm no longer bald, and women give me phone numbers that start with something besides 555.

I may not be born to run, but I've been "cut loose like a deuce, another runner in the night". (See you soon Bruce.)

-Scott Taylor
complain to the author
ORTC home

My sincere thanks and apologies to John Stiles of the Knoxville News-Sentinel (June, 2001, "Tips to get you up and running safely").