Feeling left out when it comes to running in local races? Get training for a local 5K this October

CINCINNATI - Ah, the fall. As the Tri-State bids the scorching hot temperatures of last summer a cordial farewell, we welcome in another hot season: the 5K season.

It’s already started. The cool air of the fall, mixed with the sweet scent of Cincinnati parks and pavement, runners and walkers alike are making their way around the city, be it a Breast Cancer benefit or in support of a Cystic Fibrosis cure.

Are you a 5K enthusiast? Or are you on the side streets, cheering on friends and family from Tri-State side streets and parkways? If you’ve never been able to dawn one of those coveted race t-shirts, don’t be discouraged: these races are built for fun, not ferocity.

We’ve provided a guide to get you started so you can get involved with some of the great organizations raising money for noble causes all over our city.

Getting Started
Before lacing up those gym shoes far in the depths of your closet, make sure you check with your physician to make sure you’re ready to run.

Below is a list of helpful web tools to begin your training. A few favorites:

• About.com
  Use this link to begin a running program. The site will email you for 3 weeks with specific instructions for a beginner run/walk program, which will help you stay motivated to get up and go.
• Hal Higdon 5K Training
  One of the more popular race gurus, Hal Higdon has a series of training programs you can browse through if you get bitten by the running bug and want to take your races further. You can opt to sign up for his interactive training, but he also provides a straightforward training plan .
• Runner’s World
  The site offers an in-depth article about training for your first 5K race. It also offers a six-week plan if you’re on a tighter deadline.
• Bob Ronker’s Running Spot
  A favorite local running shop, Bob Ronker’s web page features local running routes if you’re bored jumping on the treadmill everyday.

Healthy Habits
The best part about training for a 5K? You’ll start to see and feel some changes in your body. Running has been proven to burn calories, lower stress, aid in weight loss, build muscle, and can even prevent certain diseases.

Here’s a few helpful websites to help you become a healthier runner:

• Eat Better
  We’re a fan of The Chew’s healthy recipes featured on the show’s web page , if you’re looking to add dieting to your 5K training. You can watch The Chew weekdays at 1:00 p.m. on Channel 9.
• See Better
  You’ll improve your 5K training if you improve your vision. Click here for a link to a new podcast , featuring Olympic champion sprinter Allyson Felix talking about how good vision helped her perform her best.
• Feel Better
  Another added benefit of training for a 5K: flexibility. The American Heart Association provides a few basic stretches to get you started before your runs. This Trail Running Blog has a few video clips you can watch to see some additional stretches. Looking for something more advanced? Try signing up for a yoga class while you train for a 5K as an added benefit. Yoga improves strength and balance. Take a look at Runner’s World’s recommendations for Yoga poses and stretches to improve your 5K training.

Ready? Get Set... Go!
Finally ready to sign up for the big race? The list below of local races will run you right through October.

• Making Strides Against Breast Cancer Walk
  9 News is the proud media sponsor of this walk. The 5-mile walk is Sunday, October 9 at 9:00 a.m. at Yeatman’s Cove.
• Junior League Jog
  Sunday, October 9 at 1:30 a.m. in Hyde Park
• Running Scared 5K
  Saturday, October 15 at 6:00 p.m. at Reading Veteran’s Memorial Stadium
• City Of Walton 5K
  Saturday, October 15 at 9:00 a.m. at Walton Towne Center
• Freaky 5K
  Friday, October 21, at 6:30 p.m. at Voice Of America Park in West Chester
• Cincinnati Half Marathon, Beat The Pumpkin 5K
  Saturday, October 22, Sunrise at Sawyer Point
• Mt. Airy Forest Dirt Days 27K Train Run
  Sunday, October 23, 9:00 a.m. at Mt. Airy Forest
• Run Like Hell 5K
  Friday, October 28, 7:30 p.m. at Woodburn Avenue