Excitement is mounting as we approach the Memphis Urban League’s Save Our Sons Inaugural 5K race on September 23, 2023, at 8 AM! If you’ve never participated in a 5K before, you might be feeling a mix of anticipation and uncertainty. However, we’re here to tell you that anyone can do it, and we’re here to help you get prepared. Here’s a beginner’s guide to getting ready for your first 5K race, aimed to build excitement and get you in shape for the big day.

Start Early and Start Slow

The earlier you start training, the better. But remember, slow and steady wins the race. Don’t worry about speed or distance in the beginning. Focus on increasing the amount of time you can exercise. Start with brisk walks and short jogs, then gradually increase your pace and distance as you build endurance.

Follow a Training Plan

A training plan can provide structure and gradually increase your endurance. There are many beginner-friendly 5K training plans available online. These typically involve three to four days of running per week and gradually increase in intensity over six to eight weeks.

Follow the Memphis Urban League on Social Media

We are excited to announce that our very own Deryl Gardner will be sharing weekly fitness tips and exercise instructions on our Facebook and Instagram pages. Make sure to follow us for these exclusive insights that will help keep you motivated and on track throughout your training journey.

Listen to Your Body

It’s normal to feel some discomfort when you start a new exercise regimen, but don’t ignore persistent pain. If something doesn’t feel right, it’s okay to take a break or to modify your training. Remember, rest and recovery are essential parts of training.

Invest in a Good Pair of Running Shoes

A quality pair of running shoes can make a big difference in your comfort and injury prevention. Visit a local running store where experts can guide you to a shoe that best fits your stride and foot type.

Eat Right and Hydrate

Proper nutrition and hydration play a crucial role in your performance and recovery. Try to maintain a balanced diet of proteins, carbohydrates, and healthy fats. Drink plenty of water daily and increase your intake on training days.

Join a Running Group or Find a Running Buddy

Training for a race is more fun when you’re not doing it alone. Check out local running groups or find a friend who’s also preparing for the race. Having someone to share your progress and challenges with can keep you motivated.

Remember the Cause

Training for a 5K can be tough, but remember why you’re doing it. Every step you take is in support of the Memphis Urban League’s Save Our Sons initiative. Every bead of sweat brings you closer to making a difference in our community. That’s the best motivation there is!

This 5K race is not just about reaching the finish line but empowering our community. Whether you walk, jog, or run, each step you take is one towards advancing self-efficacy and career readiness for young men ages 18-34 in our community. So, lace up those running shoes and let’s hit the ground running together!

Remember: You can do this. Let’s show our community what we’re made of and make a difference together. See you at the starting line!