5k Training Hints And Tips

Completing a 5 kilometer race is a target many people set themselves when they sign for numerous charity races such as Race for Life for Cancer Research in the UK. Each year there is a steady increase in the number of participants and if you are looking to complete a 5k in the near future use these training tips and hints to get you on the road to completing your race.

Is this your first race?

If this is the first running race that you ever entered then its important to remember that, and that you plan your training around being a beginner instead of jumping straight into running long distances. Many people think that to train for a 5k involves running long distances on road or treadmills and start off too high meaning they become injured or burnt out long before the race. If you are completing for the first time then start slowly and allow 12 weeks to train and prepare.

Get the right footwear

An essential part of your equipment should be the trainers you choose.

Many running trainers now cater for difference in arch height and running style, if you are unsure ask at your local running store. There is a huge price range in selecting a trainer, if this is your first race then I would suggest a mid range shoe but if you are a seasoned runner you can splash out on an expensive pair. Generally the more expensive running trainers last for much longer miles so will be an investment.

Commitment to the race

Many people train for an imaginary 5k and say they are doing it but are not even registered. Register for your race at the earliest opportunity because this will avoid you being able to "skip" session because there is no real consequence. So sign up today, put a star on the calender and get your friends to sponsor you asap so you really cant back out.

See Also: The Cheapest Outdoor Activity: Advantages and Disadvantages of Running

Don't run till you are fit to run

The biggest mistake people make is starting off running without any pre-fitness level. Work up to running by using a training system known as intervals. There is nothing wrong with setting intervals where you walk and run for the first couple of weeks. For example you can walk for 1 min and jog for 1 min. And work up to cutting out the walking when you can sustain a jogging pace.

Write Out A Training Program

When something is in black and white we tend to put more emphasis on completing it. So find an online training program that suits you, or sit and plan your own based on your own preferences but write it out. A good idea is to put it onto an A3 sheet and stick it up somewhere in your house so you can mark off as you complete sessions. This is a good tracking system and you can even make notes on how the session went so you can avoid making the same mistakes. E.g. if running in the evening and it got dark too quickly you can make sure to run earlier if possible.

Increase in increments

There is no need to be able to run 5k within the first week of training. Elite athletes plan their training so they can peak at the appropriate time, therefore they do not run the full distance until a maximum of a week prior to the competition - and often not at all. This stops the body from overloading or causing injury because the race should be an all out effort - which you do not want to practice before hand as you will be fatigued. Throughout the weeks gradually increase the distance you run, if training for 12 weeks, you could increase by half a kilometer every two weeks for example. This avoids the body being pushed too hard.

Control your diet

Preparing for a 5k is as much about food as it is about exercise. Running burns a high amount of calories so you need to make sure that you are taking in sufficient food. Many people complete these short distances to help them lose weight, which it will, but you must make sure to eat regularly. When training gets to a high level in the last few weeks you need to be taking in a high carbohydrate diet to feed the body and muscles ready for race day. 

Include stretching routines

It is important to include stretching both before and after a workout. This helps to prevent injury and promotes flexibility which is really important for runners. Often people stretch twice a day as a method of training to further enhance their flexibility levels and decrease the risk of muscle strains.

See Also: Long Distance Running: The Good and the Bad

Enjoy the race!

All this preparation has led you to the start line of your 5k. Remember to enjoy the experience and not worry if everything isnt perfect. Nothing ever is. As long as you are feeling strong and healthy, your friends and family are supporting and cheering you on, all you need to do is look ahead and run for that finish line!