Ready. Set. Go.
A 5 kilometer (5k) run is often used as a jump-off point for endurance runners in training. Others use 5ks as their standard run. If you are new to the running world and are planning for a 5km run, start your prep with a schedule for training. It is imperative to not over train. There is a truism in endurance sports that says it is "better to be 10 percent under trained than one percent over trained". This is because the body is fatigued when over trained -- something to avoid in your 5k planning.
Instructions
1. Get fitted for a pair of running shoe suitable for your feet and body. Go to a running or triathlon store and have one of the shop professionals assist you in analyzing your stride and gait. Match up your shoe with your foot; for example, if you pronate (hit the outer edge of the foot first) you need a shoe to support the pronation. Failure to use a pair of running shoes suited for your body and feet can result in knee, ankle, back and hip injuries.
2. Write out a training schedule suitable for your lifestyle. Most professionals recommend planning seven weeks for the training period to prepare for the 5k race. The experts at the Mayo Clinic suggest seven weeks for entry-level runners as it provides enough time to train your cardiovascular system as well as get the body used to the running motions.
3. Schedule your training throughout the week so it meshes with your life. If you have family, be sure to keep them in your life during training. It is recommended you run at least three times a week for a 5k, using one of the runs on the weekends and making it a longer run.
4. Taper your training about one week before the race. A taper is when you begin to cut back on the amount of training so the body has time to grow and rebuild damaged muscle cells. Tapering may seem counter-productive but is one of the most effective tools in a runner's arsenal. Taper a week out, running slow runs twice, and leaving a minimum of three days before the race with no running.
5. Two nights before the race have a high-carbohydrate dinner. Do not eat anything out of the norm for your typical diet starting three days out from the race date. This is done to prevent any gastrointestinal issues prior to the race. On the morning of the race, have a protein and fruit smoothie and perhaps a bagel with a little butter and some fruit jam. Save the feast for the post race celebration.
6. Get to the race at least one hour before start. Warm up with stretches and a mild and very slow run of 1/8 to 1/4 mile. Parking is sometimes an issue at popular 5k and 10k runs.
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