Top 5 Ways to Train for a 5K
We’re gearing up for the Knoxville Nationals 1/3rd Marathon and the Sterling PT 5K, happening Saturday, August 7, 2010, at 8 AM. (They also have a Facebook Page!) Are you running? To help you prepare, Angie Bates, our PTA at Sterling, shares her top 5 ways to train for a 5K.
1) Vary your training
I don’t know about you, but I get bored with the same old running routine. With that said, my first suggestion is to mix things up. Try speed work, hills, easy runs, and some longer runs to keep things fresh and ensure you cover your training bases. It’s also a good idea that with each new change, you start slow and build up the intensity of each session.
2) Enjoy each run
In my mind, running is about taking that “me” time and enjoying it. We all have our good days and our bad, so my second suggestion is to take advantage of good runs and try to push yourself. If it’s just a bad running day for you, then alter your workout accordingly by slowing your pace or cutting the training session a bit shorter.
3) Eat well
If you’re putting hard work and hours into getting race-ready, don’t throw it all down the drain with a poor diet. Stay hydrated and make sure you’re getting full servings of fruits, vegetables, carbohydrates, and lean meats. If you fuel your body correctly, it will reward you in return.
4) Don’t be rushed on race day
No one likes to feel rushed, so register for your 5K early, if possible, and arrive with plenty of time before the start to get your packet, warm up, sip on some water, stretch, and definitely use the restroom! If you can stay as stress-free as possible, it will only help your body feel ready for a great race.
5) If all else fails, purchase race shoes
If you still feel unprepared for race day and want an easy edge over the other runners, purchase some lightweight racing shoes. Also, called “running flats,” these lighter weight shoes can actually help you take one to two percent less time to cover a given distance. Even if that statistic doesn’t pertain to you, mentally you just might feel faster!
Share your questions and comments about training below – I’m happy to answer your questions! Good luck and remember to have fun!
[Photo from lulu lemon athletica on Flickr / CC BY 2.0]