Get weekly 5K encouragement
Get access to our training guide, complete with pre-training prep tips, injury prevention advice, and more. Then, we'll continue to send you encouragement.
St. Joseph Health Run Club
Whether you're training for a 5K or a half-marathon, the St. Joseph Health Run Club has the tools you need to shape your training habits, prevent injury and get you prepared for race day. Our orthopedic and sports medicine experts are here to provide tips and encouragement along the way.
Together, we'll create a community of runners dedicated to fitness and fun as we take the journey to the finish line. For beginners and seasoned runners alike, the St. Joseph Run Club provides unique resources from a trusted source of community wellness. Click below to download your training guide and get started on the path to a healthier you.
Download Our Running Training Programs
Half-marathon training guide available
Once you request our initial run training guide, receive monthly Run Club challenges via email.
Simple tips to get started with long-distance running
Start Slow: Begin with a comfortable pace and gradually increase your distance and speed. Avoid going too fast too soon to prevent injuries.
Warm-Up and Cool Down: Always start your run with a warm-up to prepare your muscles and end with a cool-down to help your body recover.
Stay Hydrated: Drink plenty of water before, during, and after your run. Staying hydrated is crucial for maintaining performance and preventing cramps.
Fuel Your Body: Eat a balanced diet with adequate carbohydrates, proteins, and fats. Long-distance running requires energy, so fuel up appropriately before your run.
Wear the Right Gear: Invest in a good pair of running shoes that provide support and comfort. Wear moisture-wicking clothes to stay dry and prevent chafing.
Listen to Your Body: Pay attention to your body’s signals. If you feel pain or extreme fatigue, take a break or consult a professional. Rest days are essential for recovery.
Maintain Good Form: Keep your posture upright, shoulders relaxed, and arms at a 90-degree angle. Proper form can improve efficiency and reduce the risk of injury.
Breath Properly: Practice deep, rhythmic breathing. Inhale through your nose and exhale through your mouth to ensure a steady supply of oxygen to your muscles.
Set Realistic Goals: Set achievable and progressive goals. This keeps you motivated and helps track your progress.
Join a Running Group: Running with others can provide motivation, support, and tips from more experienced runners.
Strength Training: Incorporate strength training exercises to build muscle and prevent injuries. Focus on your core, legs, and upper body.
Stay Consistent: Make running a regular part of your routine. Consistency is key to improving your endurance and performance.
Track Your Progress: Use a running app or a journal to log your runs, track your progress, and stay motivated.
Get Enough Sleep: Proper rest is crucial for recovery and performance. Aim for 7-9 hours of sleep per night.
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