Run your first provocative race!

This is it. This is the year you’re going to run your first race. Whether it’s a 5K, 10K, half-marathon or marathon, training is critical. Here’s your step-by-step guide to getting ready for the big day.

1. CHOOSE YOUR EVENT.
An important first step is to choose your event, says Jessica Matthews, an exercise physiologist and a spokeswoman for the American Council on Exercise (ACE). Consider the time of year, location, distance and even charitable cause. This gives you a time frame so that you can establish a training program.

2. GIVE YOURSELF TIME TO TRAIN.
The amount of time you’ll need will depend on your starting fitness level. If you haven’t been a runner in the past, allow about eight weeks to train for a 5K, which is 3.1 miles. “We want to allow for a gradual increase in both the distance we cover and our speed,” says Matthews, who completed her first half-marathon last year. The general rule of thumb is that you want to increase the total dis-tance you run in a week by 10 percent per week. This helps ensure you don’t overtrain. For extra guidance, find ACE’s predesigned training programs at acerunning.com.

3. ADD CROSS-TRAINING.
Incorporate other forms of cardiovascular activities, such as biking or swimming, into your routine. Strength training is also important for endurance events, so try yoga, which is great for both strength and flexibility training.

4. BUY GOOD SHOES.
The right pair of shoes will keep you comfortable so you can go the distance and protect your joints.