The Upstate truly knows how to welcome the fall season: seasonal lattes, apple picking, Fall for Greenville, pumpkin and corn mazes, and tons of local races to get active while the weather is practically perfect.

If you’re not an avid runner, though, these marathons, 5Ks and dare we say 10Ks can seem intimidating. But you can get from your couch to a 5K in a couple of weeks – we promise.

Here are a few training tips to get you ready for a race, courtesy of Prisma Health:

Set your sights on a race, then set specific goals. ⏱️ Do you want to finish in a particular time or just finish? Do you aim to run the whole thing, or are you okay with a run/walk approach? Your goals for the race will determine how you train.
Map out 8-12 weeks to prepare. 📆 If you can run 30 minutes consecutively at the beginning of those 8-12 weeks, you’re ready for a run-only training approach. If you aren’t quite there with consecutive running, you can be successful with a run/walk approach, such as running for 1-3 minutes and then walking for 1-3 minutes.
Get your gear. 👟 Running is one of the most affordable sports, but you can’t skimp on the key things. For shoes, head to a running or multi-sport specialty store and ask for a professional fitting. And remember that shoes expire after three seasons of active use.
Prep for your surroundings. 🧤 If the weather is cold, dress in wicking layers and cover your head + fingers. If it’s dark, wear lights or reflective gear. Carry personal ID in case of emergency. If you’re out for more than an hour, bring some type of nutritious snack + drink 6-8 oz. of water every 20 minutes.

Get your head in the game – er, race. 💭 Make it real. Tell friends + coworkers that you’re planning on running this race. Sign up and pay registration. Then, summon your mental stamina. Training = early morning alarms, inconvenient dates with the treadmill, bad weather days + tired moments. But there will also be days of victory and feeling strong + prepared. You’ve got this. 💪

11 Upstate races worth training for: Fall/Winter 2019 👟

- Get Out Greenville 10K | Sat., October 5 | Conestee Park | 840 Mauldin Rd. | $25-30 | 10K trail run, part of Greenville Dirt Series races
- Child Freedom 5K | Sat., October 5 | Furman University | $20-30 | family run for Child Freedom Coalition, which rescues children from slavery in India
- GE Cross Country Race | Sat., October 12 | Hartness Nature Preserve | 82 Smith Rd. | $12-20 | 6K trail run
- Paris Mountain 50k & North Lake 25k | Sat., October 19 | Paris Mountain State Park | $70-90 or $3-5 for spectators | trail runs, part of 6th Annual Paris Mountain Race Series
- Spinx Run Fest | Sat., October 26 | Fluor Field | $8-79 | “biggest day of running in Greenville” ft. a Marathon, Half-Marathon, 5K, 10K, and Kids Run
- Run4Life 5K walk/run | Sat., November 2 | Caine Halter Family YMCA | 721 Cleveland St. | free-$30 | 1/4 Mile Children's Run, 1 Mile Walk/Run, and 5K Walk/Run benefiting cancer research
- Hartness Half Marathon & 5K | Sat., November 9 | Hartness | 3500 S. Highway 14 | $30-99 | Half-Marathon, Half-Marathon Relay, and 5K
- HOPE Relay | Sat., November 23 | Hartness | 3500 S. Hwy. 14 | $15-25 | HOPE 20k Run Relay, HOPE Boot Camp 5k, and HOPE 5K
- TreesUpstate Turkey Day 8k & 5k | Thu., November 28 (Thanksgiving Day) | 945 S. Main St. | $10-26 | ¼ Mile Tot Trot, 5K Fun Run & Walk, and 8K Run
- 6th Annual Tacky Sweater 5k | Sat., December 14 | Southside High School | 6630 Frontage at Whitehorse Rd. | $5-15 | 5K race on cross country course
- The Santa Run | Sat., December 21 | Kroc Center | 424 Westfield St. | $15-25 | Kids Run, Santa Run with giveaways, and Jingle Trot for dogs + owners

Click here to see a full list of races from now until Dec. 31, 2019. 👟

What’s your favorite race in the Upstate? Tell us about it in the comments. Ⓟ

Quiz

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