START TRAINING TODAY FOR YOUR FIRST 5K!

Taking on your first 5k isn't as scary as you think.​ What is a couch to 5k plan? A plan for healthy non-runners to start a running program slowly.
If you prefer to walk (or you need to for health reasons) alternate brisk walking with even faster walking using the suggested times in the chart.
Always check with your doctor before beginning an exercise program.

Be 5K ready in only 9 Weeks! 

Useful apps and links:

• Take your run with you by checking out: C25K, 5K Run or 5K Runner mobile apps for Apple and Android phones. 
• Visit our friends at Temple Yoga Wellness for a great way to strengthen and stretch between training days. Visit them at: www.templeyogawellness.com
• ​Make sure to visit the City of Temple's website to register for the Arches Resolution Run in January 2020!  www.ci.temple.tx.us/1109/Races 

Properly fitting running shoes are essential for successful running  

How do you find a good shoe?

1. Have both feet measured every time you purchase shoes. Feet change over time. Here at Arches Footcare, our staff is trained how to properly measure and size you for running shoes. 
2. Sizes vary between brands, so pick a shoe that fits your foot, not by the number on the box.
3. There should be a thumb width of space between your longest toe and the end of the shoe. Feet move and flex when you run and you do not want to jam your toes into the end of the shoe.
4. Don’t force your feet into a pair of shoes. The shoe needs to fit the shape of your foot.
5. Most people have one foot larger than the other so fit your shoes to your larger foot.
6. Always try on both shoes.  
7. If the shoes feel too tight, DO NOT buy them. You should never have to break in a shoe.  
8. Walk around in the shoes to make sure they feel comfortable and to ensure a good fit and .
9. When the shoe is on your foot, you should be able to wiggle (play the piano with) ALL of your toes. 

5K FAQ's

​How long is a 5K? 3.1 Miles
What kind of shoes do I need? You will need a shoe designed for RUNNING.  There are many fads that do more harm than good. The best brands are Brooks, Saucony and Asics.  We carry Brooks and can fit you for the correct type for your gait and size.
Can I walk a 5k? YES! Lot's of folks will walk the entire race. 
I’m afraid that I don’t look like a runner. Runners come in all shapes, sizes and ages. Whoever you are, come join in! 
What should I eat before a race? That depends. Check out:  http://www.runnersworld.com/run-nonstop/fueling-up-for-your-first-5k
What should I eat after a race? Here are some tips on recovery:  http://www.livestrong.com/article/444785-what-to-do-after-running-a-5k/
Should I warm up before I run? ​Warm up about 20 to 30 minutes before the race begins by walking for five minutes, jogging for five minutes, then picking up the pace a bit for the next five minutes. Finally, walk to the starting line. Stretching is generally not recommended until after the race.  See the above recovery tips for more info on cooling down.

If you have any more questions, please call us for more information. Stop by any time during store hours to be measured and fitted for running shoes. If you have pain or other issues with your feet and would like to schedule an appointment with our specialist for a runner's evaluation, please call the store at 254-773-2693.