Jessica Smith, marketing and outreach coordinator for the Atlanta Track Club, provided these tips for anyone wanting to train for a 10K or just run a race for the first time:

Don’t neglect your running shoes: The wonderful thing about the sport of running is that it is relatively inexpensive. All you need is running shorts, a T-shirt and running shoes. While you do not need a matching outfit, or the latest running fashions, you do need to invest in a good pair of running shoes.

Have a plan: Nothing has ever been accomplished with aimless direction, and that holds true with running. This fast-paced world of work, family, friends and responsibilities can be overwhelming. With all of life’s obligations, it is easy to put your 10K training on the backburner. There’s a solution that will help you stay on track: follow a training plan.

Find a running buddy: You know that cheesy saying that two is better than one? Well, it certainly holds true with running. If you are training for a 10K or any other running event, finding a running partner could be the secret ingredient to your success.

Listen to your body: Listening to your body’s aches and pains during your training is one of the most important components to a successful race day. Only you can know when you have pushed too far. There is a difference between normal soreness and fatigue from your training, and pain caused from an injury. If your body is sending you red flags, listen to it.

Think conversation: Your training runs should not be an all-out effort every time you hit the road; instead, you should train at a moderate pace. How can you tell what a moderate pace is? During your training runs, you should be running at a pace comfortable enough to have a conversation, but not so easy that you could belt out your favorite song on the radio.