Ask the Expert: What do I need to know before I run my first 5k?

Ask the Expert - Starting to Run

Warm weather means fair weather runners are outside running again and there are plenty of 5K races happening, including the upcoming Intermountain Riverton Hospital . If you haven’t ever run a race before and want to try a 5K, but don’t want to get injured, what do you need to know? Steven Reano, a physical therapist from Intermountain Riverton Hospital offers some expert advice for you:

Six ways to avoid running injuries

  1. Stretch tight muscles every day to improve and maintain flexibility.
  2. Warm up and cool down before every run.
  3. Gradually increase your mileage.
  4. Create a training schedule that includes cross-training, strength training and rest days.
  5. Stay hydrated and eat a well-balanced diet.
  6. Wear the correct type of running shoes based on your foot type and running style.

How physical therapists can help you optimize your running performance

Even if you don’t have an injury or pain, physical therapy can help improve your running performance. Patients can improve their running form in just one or two visits. Depending on your goals, therapists can help you run more efficiently, faster, longer or have better endurance.

At a consultation a physical therapist can:

  • Evaluate your running form or gait.
  • Develop customized plan to improve your running biomechanics.
  • Show you how to correct flaws in your running form.
  • Help you develop an efficient, smooth running form that requires less energy and delays muscle fatigue.
  • Help you improve your running speed, performance, and endurance.
  • Provide video feedback with a split screen to show running form before and after therapy and how it’s improved.

Riverton Hospital is sponsoring a Family 5K Race on Sat. June 9

Where: Riverton Hospital, 3741 West 12600 South in Riverton
When: 8 a.m. for 5k - Race starts and ends at the hospital; 9:15 a.m. for the Diaper Derby (for babies who are fast crawlers) - win a year's supply of diapers
Register: Register online by Friday, June 8th. For more details go to
Who: This is a low-key race to help families get out exercising together. Kids and strollers welcome.