After the food-filled holiday season, many people make New Year’s resolutions to get in shape, eat healthier, and manage their time better.

Many will also start running 5K races.

Cross country and track and field runners are used to the training of a 5K race, but for the “regular” or the non-runner, training for a race can be more of a personal investment.

Some may start running on New Year’s Day with the wrong mindset and the wrong equipment. For those wishing to start running with enjoyment and benefits, proper planning should be considered.

Potomac River Running, a local running store chain with its most local location in the Reston Town Center, is available for running gear, training, and race series competitions, everything you need to prepare for 5Ks. 

“At PR we take a step back,” events and promotions coordinator Amy Sullivan said. “We go back to the basics in order to train correctly.”

Shoes, the most basic running equipment, come in four basic categories: lightweight, neutral, stability, and motion control.

“Runners are all different, some may need a stability shoe while others may need a minimalist shoe,” Sullivan said. “We hook runners up with shoes just for them to prevent injuries like shin splints or other knee and back problems.”

PR assesses individuals by a Video Gait Analysis, which allows runners to get the most comfortable fit of shoe while also preventing injury.

PR emphasizes proper planning and training for those wishing to run 5Ks.

“PR is a triple threat with the stores, training programs, and our running series,” Sullivan said.

PR has several distinct training programs, including speed, finisher first, and half marathon.

“The best training program for a beginner walker or runner to get involved with would be Running 101,” Kelly Kavanaugh, PR Training Programs Burke location head coach, said.

“Whether you are a walker trying to learn to run again, or someone who runs any speed from a 15 minute mile to an eight minute mile, this class is for you.”

Classes meet twice during the week at a specific PR store location from 6:30-7:30 p.m. for an eight-week time period. Class sizes vary and are offered at multiple locations.

“I coach the programs at the PR Burke store location,” Kavanaugh said. “Coaches go over a different topic each week, along with running the workout that covers things such as hill running, form and technique, overall nutrition advice, stretching, and core work.”

PR Training Program coaches offer a set of guidelines and overall nutrition advice.

“All of the PR Training Program coaches are coach certified and usually very experienced runners and racers themselves,” Kavanaugh said. “We tend to give advice that can apply to the entire group and do not specify exact diet plans due to the fact that we have so many different types of people.”

People are allowed to take classes multiple times.

“Many people from my Burke class are repeaters and I have adults that have done the class four or five times,” Kavanaugh said. “The people become great friends, and the atmosphere becomes competitive, challenging, but also fun, as we support and push each other constantly.”

Winter conditioning and speed as well as winter interval training replace Running 101 during the winter because of the early sunset. Most of these programs take place at a local track site that is close to a PR Store.

“My class of Burke Winter Conditioning and Speed that I coach actually meets at Robinson High School on Sundays at 4-5 p.m.” Kavanaugh said.  “These programs are designed to hit a slightly different topic, focusing on drills, technique and form, and overall strength to keep runners strong and fit in the cold of the winter months.”

Other programs also include: Running 201, Distance Training Program, Cherry Blossom/Spring Mid Distance Program, Triathlon 101, Youth Track Program, and individualized training.

“PR is really good at tailoring workouts for each person,” Sullivan said. “It is very ‘individualistic’ because we know it is hard to train every runner the same. Making each workout personal keeps runners motivated. Sometimes runners are motivated but quickly burn out because they train too much too soon. Training correctly keeps that high motivation last longer than the first two months. It really comes to just lacing up your shoes and just getting out there.”