There are a couple of myths that might keep women from signing up for a local race. The first is that you have to be a runner in order to do a race. The truth is, you can totally walk—or even run-walk, which involves alternating between the two modes of locomotion—a 5K.
“The idea that you’re ‘required’ to race is often a self-imposed expectation—not a rule, and certainly not a reflection of the inclusive and supportive nature of the running community,” says Jen Purvis, D.P.T., owner of Atomic Sports Physio and Performance, offering mobile physical therapy services in Valrico, Florida.
The second false trope is that there’s an age limit for races. “I am privileged to see firsthand how age is not a barrier to movement,” says Purvis. “With the right training and support, women of any age can confidently participate in a race as a walker or a runner.”
Take Gertrude Lane, 96, who recently walked the Percy Sutton Harlem 5K in New York City, as a prime example. Twelve years ago, she joined the New York Road Runners’ Striders program—and she still walks with the group on a weekly basis.
Here, Lane and four other women over 60 share how they got into race-walking, along with their top tip. Plus, Purvis explains how to get started if you’re ready to sign up for your first 5K.
Meet the expert: Jen Purvis, D.P.T., is the owner of Atomic Sports Physio and Performance, offering mobile physical therapy services in Valrico, Florida.
Myna Majors, 72
“When I would take my daughter to track meets, I would sit there and wait for her, and then one day I decided to start walking with her,” says Majors. “Then I started walking a little bit more, then jogging, and eventually I started training with her team.” Since then, she’s competed in 5Ks and runs longer distances, too.
Her #1 tip: “Look for a program like New York Road Runners that can help inform you about techniques, running shoes, and what you need to get started,” she says. “Connecting with professionals can help guide you in whatever your goals are,” she says, adding that she sets both short- and long-term goals.
Cheryl Lee, 67
“It seemed like a fun and social group, so I signed up,” Lee says of the Striders she’d see walk past her home. Since then, she’s completed several races, including 5Ks, 4-milers, and last year, the RBC Brooklyn Half Marathon.
Her #1 tip: “Walk slowly and try to walk longer distances little by little,” she says. You might start to introduce one-minute running intervals, interspersed with three minutes of walking, once you’re comfortable with longer walking distances, she adds.
Donna Chandler, 74
“When I retired, I went to a Senior Day event, and a friend there pushed me to join the Striders program,” says Chandler, who now walks two days a week with the group. “I get to exercise while staying engaged with my community,” she says, adding that she still runs races as well.
Her #1 tip: “Just don’t give up—the more you do it the better you get,” she says. “It’s not about winning the race, it’s about getting to the end and feeling good about it.”
S. Marie Davis, 76
“It’s hard for older adults to make friends, but with the Striders you get to know everybody,” says Davis, who has walked a few races, including 5Ks. “I was an avid walker before, but I never ran or did races.”
Her #1 tip: “Don’t start doing five miles. Start with half a mile or a mile, then just keep going.”
Gertrude Lane, 96
Gertrude Lane after the Percy Sutton Harlem 5K.
Lane, who is also a dancer, has been in the Striders program for over 12 years. “I still join their programs every week,” she says.
Her #1 tip: “Find someone who knows what to do and where to go so you can walk with them and you can support each other,” she says.
Ready to get started?
If you’re new to exercise and/or have any preexisting health conditions or injuries, Purvis suggests starting by talking to your primary care physician to get clearance. From there, she suggests reccommeds building up slowly.
It’s hard to say how long it will take to train to run-walk something like a 5K because there are so many factors at play, like your fitness levels when you start, exercise history, and more. However, Purvis says that if you can walk three miles in 60 minutes (just under 20 minutes per mile), that’s a good place to start.
Joining a group like the Striders or She Runs this Town, a free running club for women recommended by Purvis, can be helpful in terms of motivation and programming. And when it’s time to register for your first race, it may be easier to find one through a group, although many communities host 5K events around the holidays (think: Turkey Trots!), too. Purvis also suggests searching for races tied to a foundation or cause you believe in.
To support your race walking pursuits, Purvis says it’s important to strength train and work on mobility and flexibility throughout the week. You may also consider working with a trainer, coach, or investing in “performance therapy” or “prehab,” which is basically physical therapy intended to help prevent injury. “Participating in sessions with a running specialized physical therapist can help initiate a slow ramping program and address any points of strength or mobility deficits along the way,” Purvis says.
Purvis sums it up well: “You don’t need to race to be a runner, and you don’t need to run to participate in a race. There is no expiration date to working towards your physical goals.”
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