I live on the opposite side of the running shoe isle from Audrey, my marathon running office mate, as a pretty sedate person who buys athletic shoes based on color.  I run to answer the phone, I run if my car may is being towed for illegally parking, and I run into the store when it is raining outside.  If you are looking for advice on improving your running skills I apologize, your not going to find it in this story, if you are wondering how to get someone like me running for something besides the ice cream truck - well, you have come to the right place. 

With the cool weather on our side and a desire for cute running shoes as motivation, right now is a great time to undertake the challenge to participate in Women for Women International's "Run for Congo Women" on October 18th at Queeny Park.  Proceeds from the event will benefit Congalese women whose lives have been impacted by war.

Kent Bohling, the owner of The Running Center of St. Louis, gave me a rundown of how someone like me should prepare run a 5K in just three weeks (after he got over the fact that I actually thought I could run a 5K after only 3 weeks of training).  First things first, he told me, "You could walk it."  And since this event is a walk/run I asked his expert advce on how to prepare for walking the 5K.  Kent says a solid goal would be:

• Week 1 - Kent says "Don't worry about distance."

  • Walk 20 minutes, 4 days a week
• Week 2 - "Jump it up to 30-40 minutes."
  • Walk 30-40 minutes, 4 days a week
• Week 3 - If you are "feeling better and feeling stronger you will naturally walk more or less quicker."
  • 50 minutes of moving, 4 days a week
  • According to Kent this week may be good time to start integrating some slow running or jogging into your plan.  He recommends starting by walking for 5 minutes and jogging for 1 minute, repeating the walk and run cycle until you are finished with your 50 minutes.  From there you can build up week by week, adding minutes or distance to your running spurt as you go.

So why can't I just start training to run 5K in three weeks (asked with a pouty lip and single stomp)?  Kent says your tendons need training in order to "catch up to the muscles.  That is why it is best to slowly implement a 10% increase [in time or distance] each week.  It allows your connective tissue to catch up."  So with three weeks to go it is best to focus on training your body to be able go from sedentary to being on its feet.  It typically takes about an hour or less to walk a 5K course, so training to walk the event doesn't sound all that ridiculous now, does it? 

The Women for Women International "Run for Congo Women" benefits Congolese women survivors of war.  The run is hosted all over the country and will be in St. Louis October 18th.  You can register for the 5K/10K run/walk by visiting the run's website.  If you have already mastered the craft of walking (unlike me on so many different levels) and you are ready to kick some runner butt, you can check out Audrey's post with racing tips and St. Louis running events.