Question

Training for Your First 5K?

Answer 1

Congratulations – you’ve decided to run your first 5k. As you begin the process of training for your first race, here are some helpful tips to keep you running towards your goal.Motivations to RaceMany people run for exercise or fun without ever participating in a race. However, when you choose to participate in a 5k, you add a sense of community and competition to your workout. By setting a goal and a deadline, you create a specific purpose; you are no longer just running – you are training.Choosing an EventOnce you’ve decided to run a 5k, you need to choose – and register for – your race. Make sure you choose a race that allows you enough time to train based on your current ability. Don’t plan on running a race that is only a week away if you haven’t laced up your sneakers in months. Instead, select an event that allows you 4 to 10 weeks to train, depending on your current fitness level.There are a wide variety of 5ks in every area. When selecting an event, you can choose an event that is for fun, like theRun for Your Lives5k obstacle course where you have to evade the Zombies or you can choose a holiday event – St. Patrick’s Day and Halloween often promote local area races. Additionally, you can choose a charity 5k that supports a cause you believe in.Preparing for your 5kBefore you sign up for your first 5k, you need to assess your fitness level. If you are at or around a healthy weight with no medical problems, then you are probably safe to begin a workout program. However, if you are overweight or suffer from health problems such as high blood pressure or heart conditions, you should consult your physician before beginning a new exercise regimen.Building up EnduranceIn general, fitness experts agree it is safe to build your weekly mileageby 10percent- that means if you are currently running five miles a week, you can run 5.5 miles the following week and so on.One helpful training program to prepare for your 5k isCouch to 5k. The Couch to 5k (C25K for short) is designed to train you from the beginning of your running program all the way to running three miles – or for about 30 minutes. The reason why C25K is successful for so many new runners is that it works on the principle of building up stamina and endurance – and preventing overtraining and injuries.If you are not a new runner but looking to improve your endurance and speed, you may want to practice with interval training or fartlek (Swedish for “speed play”) which incorporates sprints with recovery time to help improve your overall ability to exercise longer at higher levels of intensity.Enjoy the RoadWhen running your 5k, remember to enjoy your day. Take advantage of extra incentives, like free water and snacks, and stick around after the race to watch the awards and talk to fellow runners. Most importantly, take pride in yourself – you set a goal for yourself and crossed the finish line.