Most people who don’t consider themselves runners or haven’t run in awhile are often overwhelmed at the thought of training for a race. By implementing a realistic training schedule, proper nutrition and adequate stretching and rest, you’ll be better prepared for a 5k run. If you’re planning to tackle a 5k there are a few things you should know first.
Make a Plan
Before you step foot on a treadmill or track, come up with a training plan. It’s not realistic to think you can properly train in a few weeks if you have no prior running experience or haven’t run recently. There are a number of training plans available online, so you can find one that works best with your schedule.
Sign Up for a Race
Instead of waiting until after you’ve trained to find a race, sign up for something at the end of your training plan now so you can’t back out. Knowing you have to be able to run 3.1 miles on a certain date will ensure you put in the time to train properly.
Buy yourself a new pair of running shoes when you begin training. Not only will these be a fun addition to your workout wardrobe, but it’s also important that you are fitted for a shoe that works best with your arch and foot shape. Running shoes should be replaced every 350-500 miles.
Putting nutrient-dense foods into your body will help give you energy to continue training. Avoid high-calorie drinks that put empty calories into your body. Focus on protein, fruits and vegetables.
Stretch It Out
Before and after a workout, take the time to stretch to avoid injury. Leg swings and walking lunges are great pre-run stretches, while standing calf, standing quad and kneeling hip flexor and hamstring stretches are good for rounding out a workout.
If you’re planning to start a 5k training plan, it’s a good idea to visit with a doctor before you begin. Contact your local CareNow to speak with a medical professional to ensure you’re healthy enough to train. Be sure to utilize the Web Check-In® to avoid the waiting room on your visit!
Disclaimer: Patients’ health can vary. Always consult with a medical professional before taking medication, making health-related decisions or deciding if medical advice is right for you.