You've just turned 50 and you've decided to run your first 5K. Why not? You already exercise. And even though you're not a competitive athlete, you've wanted to do it for quite awhile. Now you have the time and motivation to prepare.

A 5K is a 3.1-mile race you can run or walk. These races, along with 10Ks and other sports events, such as swimming and biking, are sponsored by many different organizations, such as YMCAs, the Road Runners Club of America, the American Volkssport Association. Some events are fund raisers for different charities or health organizations.

Sports events also can be organized by groups trying to raise money for, or awareness of, a particular issue or cause, such as breast cancer, heart disease, AIDS, domestic violence, or homelessness. You might see advertisements for these events in your community newspaper or hear about them on the radio.

Can I Do It?

You don't have to be a super jock to participate in a sports event. There are activities for beginners as well as for seasoned athletes. Sports events can be competitive or non-competitive and vary in intensity. For instance, training for a marathon - a 26-mile race - takes much more time and a greater level of conditioning than training for a 5K or 10K race. Regardless of the sports event you choose, you should prepare yourself by training for it.

If you already exercise regularly, you might need to add workouts to your weekly routine or extend the ones you do now, depending on the shape you're in and the difficulty of the sports event you choose. If you don't work out consistently and decide to participate in a sports event as motivation, you need to choose your event and plan your training program carefully.

Training for any sports event you do on your own is a great exercise motivator because it gives you a goal to work toward and keeps you progressing as you work out. Once you complete the event, you'll be proud of your accomplishment. You might even be motivated to sign up for another one!

Getting Started

If you're training for a particular sports event for the first time, your goal should be to complete the training and the event safely and successfully, rather than winning or breaking a record. Before you begin, answering a series of questions, known as the Physical Activity Readiness Questionnaire (PAR-Q)*, can tell you whether you should check with your doctor first.

It's a good idea to answer these questions if you're between 50 and 69 years old and planning a moderate exercise training program. Moderate-intensity exercise generally means non-competitive physical activity that you perform at a comfortable level for at least 45 minutes.

If you answer "yes" to any of the following questions, talk to your doctor before you begin training:

1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not doing physical activity?
4. Do you lose your balance because of dizziness, or do you ever lose consciousness?
5. Do you have a bone or joint problem that could be made worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or a heart condition?
7. Do you know of any other reason why you should not do physical activity?

If you're over 69 and not used to being very active, talk to your doctor before you begin training.

Going For It

Once you have the green light, keep these things in mind as you embark on your training:

• Get organized. Make a training schedule to help you stay consistent and on track.
• Go easy. Don't overdo it. Set reachable goals so you don't get discouraged or hurt. Give yourself enough time to move to the next training level. You can find model training programs and online, or virtual, trainers through the Internet and various fitness organizations. They can help you set reasonable goals based on your fitness level, training timeline, and the event you choose. Bookstores and public libraries also have books on training and conditioning for different sports.
• Eat well, stay hydrated. Be sure to eat foods that pack the most nutrients for the calories they contain. Experts recommend a wide variety of minimally processed foods, such as fresh fruits, vegetables, lean meats, nuts, whole grains and low-fat dairy products. Drink more water than you think you need before, during, and after workouts.
• Love your body. Be sure to get enough rest - don't let yourself get run down. Take time to warm up and cool down your body adequately before and after workouts.
• Buy quality gear and clothes. You don't have to spend lots of money, but don't do it on the cheap either. Invest in sturdy running shoes or a well-made bicycle and helmet if you're running or biking. Your clothes should be durable and appropriate for the sport you're participating in. Make sure you have all the equipment you need for your event.
• Don't mess with Mother Nature. Take the weather seriously when training outdoors. Be careful when it gets hot - drink plenty of water, wear light clothing, and try to stay in the shade. Pay attention to air quality and try to work out when and where there are fewer cars on the road.
• Have fun! Don't get carried away with your schedules and workouts. Enjoy your training and the benefits your mind and body are reaping from physical activity.

Fitness experts say moderation is key to successful training - rest time is just as important as training time. Remember to pace yourself and enjoy your training experience. You just might become a sports event enthusiast!

*Source: Canadian Society for Exercise Physiology, Inc., 2002

AARP Resources

Good Workouts Need A Good Diet
Whether you're a recreational athlete or a competitive one, you need the right foods to fuel your physical activity.

Mixing it Up With Cross training
Cross training can alleviate boredom and help you avoid injury from overworking the same muscles.

Additional Resources

American Volkssport Association (AVA)
The AVA's network of 450 clubs organizes more than 3,000 events per year in all 50 states. All walks, bikes, and swims are open to the public and most are free. You do not need to join a club to participate. Events are listed by state and include names and telephone numbers of people to contact for more information.

Active.com
You can find information on training programs and coaches, and register online for thousands of events, including walking, running, swimming, biking, and triathlon.

USA Triathlon (USAT)
Calendar and information on USAT-sanctioned triathlon events, as well as a rulebook outlining triathlon conduct and competition rules.

Books

Find these books online at Barnes & Noble.com.

Training Plans for Multisport Athletes
Gale Bernhardt, VeloPress, December 2000