Over the past several years, there has been a tremendous resurgence in the sport of running. Perhaps it’s a byproduct of COVID-19 lockdowns – after years of isolation, people are rediscovering the joy of being outside and the social benefits that come with group fitness.

Running has gained widespread popularity, especially among adults ages 25 to 45. Whether it’s a 5K, 10K, half marathon or full 26.2-mile marathon, running brings people together, and many are embracing the challenge.

So, how can you get started and be part of this growing movement? First, consider the many benefits of running: reduced stress, better sleep, improved digestion, lower blood pressure, increased cardiovascular endurance, reduced fatigue, and enhanced mental well-being.

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Getting Started – Even in 115-Degree Heat

Arizona summers can be brutal, but that doesn’t mean you can’t run. To stay safe:

  • Run early in the morning or later in the evening to avoid the peak heat.
  • Hydrate well – aim for at least 12 ounces of water for every 30 minutes of running.
  • Stretch regularly, before and after your runs, to prevent injury.
  • Start slow. Many new runners make the mistake of doing too much, too soon. A good rule of thumb: run at a pace where you can hold a conversation. Begin by alternating between walking and running for a few blocks, gradually building up to one mile per day.

Training for a Local Race

If you’re thinking about signing up for the Phoenix 10k and Marathon this year, choose your distance and train accordingly. A general guideline: you can successfully complete a race if you consistently train to run one-third of the race distance.

Here’s how to prepare:

  • 5K (3.1 miles): Run at least 1 mile, three times a week for a month.
  • 10K (6.2 miles): Run at least 2 miles, three times a week for two months.
  • Half marathon (13.1 miles): Run 4–5 miles, three times a week for three months.
  • Marathon (26.2 miles): Start training now. Aim to run 8-9 miles, three times a week for four months.

The goal is to finish. You may not hit your ideal pace, but proper training will help you cross the finish line.

The Mental High of Running

Many runners talk about the “runner’s high” – a euphoric feeling fueled by beta-endorphins released in the brain during sustained exercise. This mental boost can make longer runs more enjoyable and help you push through challenging moments.

Gear, Nutrition and Hydration

The right preparation makes all the difference. Here are a few essentials:

  • Buy running shoes that fit properly.
  • Hydrate effectively. If you drink sports drinks, dilute them with three parts water to one part drink. Most are too high in sugar and sodium and may cause stomach discomfort if consumed undiluted.
  • Avoid eating before your run. Water is sufficient to keep you going and helps prevent abdominal cramping.

10 Best Running Tips

  1. Pace yourself. Run at a speed where you can talk comfortably. If you need to walk, that’s OK.
  2. Stretch for five minutes before and after your run to reduce the risk of injury.
  3. Save energy for the finish. Especially in 10K races, pacing is key.
  4. Listen to your body. If you feel pain, stop, stretch and walk.
  5. Avoid wearing new shoes on race day to prevent blisters or injuries.
  6. Dress appropriately. Wear light layers you can shed if needed.
  7. Dilute sports drinks to improve absorption and reduce stomach issues.
  8. Don’t get dehydrated. Drink at least 12 ounces of water per 30 minutes of exercise.
  9. Skip heavy meals before your run. Stick with water only.
  10. Avoid trying new supplements or protein powders on race day to prevent digestive issues.

With the right mindset and training, running can become a life-changing habit. Whether you’re aiming to finish your first 5K or take on a full marathon, events like the Phoenix 10K and Marathon offer the perfect opportunity to put your training to the test and go the distance.

Author: Dr. Art Mollen is the founder of the Phoenix 10k and Marathon.