By Amanda Schuldt / Lansing State Journal

The happy medium of races: the 5K. It's not long enough to require endless stamina or endurance, and it's not short enough to be considered a sprint. Just 3.1 miles between the start and finish lines.

Runners look to the plentiful 5K offerings to get a slow introduction to the world of running (both competitive and casual). We've compiled the top 5 categories of tips to help you get started in achieving your goal - from training ideas to local races you'll want to check out.

And just like most hobbies, this is one that's even more fun with a partner. Find someone with a similar fitness level and get running.

5 things you need

» A good pair of shoes. If you're going to log miles in training, you'd better protect your feet and joints. Look for a shoe that provides enough cushion to absorb some shock from your ankles, knees and hips. Runners who pronate - translation: their feet roll inward too much when striking the ground - should seek motion-control shoes. For more advice, check out runnersworld.com.

» A watch. Keep track of your training run times. There's no better motivation than watching your times decrease.

» A notebook. Jot down everything from which course you ran, to your time, to what you ate that day and how you felt before and after your run. Use this journal to gauge your progress and prepare for race day.

» Layers. As fall's rollercoaster of temperatures approaches, dress in layers: Start with some warm-weather clothing and wear a lightweight windbreaker or loose-fitting athletic pants. You may also want to consider stuffing a fleece headband or sweat-wicking stocking cap in your jacket's pocket in case a chilly wind sets in.

» Race registration: There's no motivation like money already spent on signing up for a race. So, plunk down the race fee and hit the road to training!

5 exercises

» Hills: An incline not only helps strengthen your legs and ankles, but it gives your heart a little variety, too. Try to incorporate some hills into your training runs - and if none are nearby, propel yourself up a few sets of stairs to provide the challenge.

» Fartlek: Permission to snicker granted. Basically, this funny-sounding term means you'll be incorporating short bursts of speed into your run. Here's how to do it: Warm up and get into the rhythm of your usual run. Then, set your sights on something farther down your path ... maybe it's the intersection at the next block, or a building a quarter-mile away. Kick it into gear until you reach your goal, and then slow back down to recover. These bursts can be as short as a few seconds or as long as a couple of minutes.

» Hit the weight room: Strength training is a great way to add some variety and increase power and balance. Suggested exercises include squats (single- or double-leg), calf-raises, lunges and leg extensions.

» Jump rope: Relive old school days and encourage your feet to pick up the pace at the same time. Experiment with different rhythms and steps, but keep the pace quick.

» Lengthen your stride: Take a few minutes in your regular training run to concentrate on making long strides. As you get more comfortable with it, increase the time you spend on strides.

5 stretches

» Calves: Standing about three feet from a wall, stretch the calves and Achilles tendon by leaning your forearms against the wall while planting one foot on the ground, pushing your hips slightly forward and gently bending your knees.

» Quads: While standing, stretch your quadriceps by bending one knee to bring your foot toward your backside. Grab your ankle and gently push your hips forward.

» Shoulders/back/hamstrings: Stand straight and slowly let your arms and shoulders sag toward the floor, until you are no longer able to bend any further. Let your arms and shoulders loosen up while stretching your hamstrings in the process.

» Hips: While seated on the ground, bring your knees up so your legs are bent. Extend your left leg on the ground and twist your left elbow toward your right knee. Hold the stretch and feel it gently release the muscles from your lower back through your hip. Switch sides.

» Adductors (inner thighs): Take a wide stance (your feet should be wider apart than your shoulders), and slowly bend down so your shoulders hang loosely toward the ground.

5 online training tools

» www.michiganrunner.net: Click on "Training Tips" for a link to www.running network.com, a fantastic site with tons of info.

» www.coolrunner.com: Be sure to check out the multiple training schedules for anyone from beginner to pro (and 5Ks through marathons).

» www.runnersworld.com has two don't-miss features. Before you head out to buy new shoes, be sure to skim through their "shoes and gear" tab for plenty of great info and suggestions. And when you just can find the will to head out on a run, browse their "motivation" section. There's everything from humor columns to inspirational quotes to get you moving.

» www.runmichigan.com offers a surprisingly huge list of runs throughout the state, with an event for every runner. But the calendar is about to thin dramatically as the colder months approach, so set your sights on a race soon.

» www.halhigdon.com: He's the premier marathon training guru, but he also has plenty of general running info in the form of programs, articles, a blog and an interactive message board.

Sources: Runners World, coolrunner.com, Hal Higdon.