NEW YORK: Five kilometer races and run/walk events offer fair weather exercisers the chance to support a favorite charity without too much wear and tear on out-of-shape joints.

But experts say for anyone who really wants to kick-start a fitness regimen, lose weight, or just change their sedentary ways, training for a 5K run may be the shortest distance from couch potato to easy runner.

“It’s a better first step than just setting a goal to lose weight,” said Matt Fitzgerald, a coach and editor at Competitor magazine. “Human beings are natural game players: We like having a goal, a game plan. There’s no game in losing 10 pounds [4.5 kg].”

And there’s no glory in staring at a scale.

“The magic of crossing the finish line is what hooks people,” said Fitzgerald, who is based in San Diego, California. “It’s life changing.”

Thanks in part to charity events, the little race has come to dominate the field. “Event organizers push it because of the accessibility of the distance. Marathons are not for everyone. The 5K is a lot easier to host,” Fitzgerald said, and a healthy adult can get in shape for a 5K within 10 weeks.

“Most people can walk a 5K right now,” he said. “Just try to get to a point where you can jog the whole way.”

Pete McCall, an exercise physiologist with the non-profit American Council on Exercise, said a top distance runner can knock out a 5K in 14 or 15 minutes. For beginners 30 minutes is a moderate and accessible target.

But be prepared to walk before you run. “Walk three-to-five minutes, then run three-to-five minutes, then gradually increase the amount of time you run,” McCall said. “It’s all about setting goals and giving your body time to adapt.”

McCall recommends that the novice invest in a shoe designed specifically for running.

“A running shoe has a different design and structure than a training shoe, which is wider with a different type of foot bed.”

Both the ACE and Competitor offer the beginner 5K training tips and plans. McCall said anyone aiming for a more challenging race should find a trainer.

“From what I’ve seen the 5K gets people more involved in running,” he said. “You establish a goal, and train for it. When you see your time drop from, 30 minutes to 28, you say, ‘Yes. I can do this.’”

He said even if a person’s sights are set on the marathon, the first goal should be the 5K adding that many find their niche in the 5K.

“After all, you can go to the Olympics with 5,000 meters,” he added.