Run With It

Chances are, you're probably not training for an Ironman competition. But even getting ready for a 5K run-which is about 3.1 miles- takes some preparation.

Whether you're starting from a sedentary lifestyle or one that includes regular exercise, build up slowly. Experts generally suggest increasing your activity level by about 10 percent per week.

Lynn Millar, Ph.D., a physical therapist and fellow of the American College of Sports Medicine, recommends that most people start with a program that alternates jogging and walking. Jog for 10 minutes and then walk for 10 minutes, progressively building up to running the distance over time.

She also suggests strengthening exercises for the legs, hips and trunk to help prevent overuse injuries. Abdominal crunches, squats or side leg raises are all good options.

Make sure to incorporate hills as you increase the duration and intensity of your running, in case the 5K course is hilly. Always check out the course in advance and try a few test runs at the time of day the race will be held.

Millar makes some common-sense suggestions: "Get some good shoes, eat right, stay hydrated and get plenty of rest." Last but not least, why not prepare with a sports massage from your local Massage Envy clinic? It can help increase your flexibility and boost your endurance.