On the way to your first 5k!

By: Kellie McKinney

Signing up to run a 5K race is a fun and perfect way to kick-start a fitness routine .  

Many beginning runners chose to enter the race world by participating in a recreational run, such as a Thanksgiving Day race.

Here are a few tips to get you on your way to a 5k! 

1. Sign Up ! 

Don't wait! Without making the commitment to yourself and registering for the race, it is too easy to give up if the going gets tough. There is no time like the present! It will be the motivation you need to complete your goal. 

2. Goal setting 

It doesn’t matter how fast or slow you are to anyone but you. Set a few goals per race: The large goal is the time that may not be possible to attain, but the one you’re working towards. The moderate goal is a time you know will require an all-out effort to achieve, but it can be done. The minimum goal is the time that you must hit. 

3. Create Your Program

Training plans are available through a personal trainer, or located in fitness or running magazines. Basic training should be at least three days of running per week, with additional days of strength and/or cross-training, along with yoga.

4. Get Proper Running Shoes

Vital! This can't be stressed enough ! Go to a specialty running store and get your feet measured and fitted properly. Running in the wrong shoes or worn-out shoes could lead to a painful injury.

5. Run your race and HAVE FUN!


Peanut Butter love no bake cookies:

  • 3/4 cup oats
  • 1/2 cup powdered milk (organic)
  • 3/4 cup peanut butter 
  • 6 Tbs butter (grass fed)
  • 2 Tbs agave nectar 
  • 1 tsp cinnamon
  • 1/2 tsp vanilla
  • dried cherries, cranberries, or raisins if desired 


  • Heat oven to 350 , spread the oats on a baking sheet, and toast for 8-10 minutes, shaking the pan once or twice to prevent burning.
  • Combine oats and powdered milk in a large bowl.
  • In a medium sauce pan combine butter, peanut butter, agave nectar, cinnamon, vanilla, and dried fruit. Heat over low heat for about 5 minutes, stirring regularly.
  • Combine the bowl of oats-powdered milk. Stirring.
  • Line a baking sheet with parchment paper and drop large spoonfuls of batter on to the pan.
  • Cool in the refrigerator for at least one hour and then allow to sit at room temperature for another hour.


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