What type of weight lifting should I do to prepare for a 5K?

I've never been a runner, but I want to do a 5K with my roommate. Unfortunately, I'm not in shape and I'm concerned about potentially injuring my knees or legs as I start training. What types of weight lifting should I do to help avoid injuries typically sustained from running?

Public Comments

1. the best way to prepare for running is running of course.

for weight lifting runners don't really want to bulk up, but some good weight lifting you should do are:

running arms- take two light weight (2-5lb for girls, 5-8lbs for guys) and move your arms in a running motion ( keeping your legs in place) try doing two sets of 60 (or 30 on each arm)

weighted step ups- put weights in both arms, what evers comfortable for you (8-10lbs for girls 10-15lbs for guys) find a step, stool or table that is about at your knee length and step up. you should do this about 30 times andd do two sets.

these are my two favorites and honestly, just start running, that's what works best.

2. Some weight lifting that really helped me was benching and squatting.
For bench press do very low weight but a lot of reps
for squatting do very low weight and a lot of reps.
Always lift after you run
This will help your endurance and the low weight aspect prevents bulking up.

The number one thing is that you start off running gradually. Build up the mileage gradually but start out easy. Stretch constantly. Stretching is the number one thing you can do to prevent injury. Also make sure your hydrated as well as it helps to keep your muscles from tightening up.