Everyone in America hears regularly about the health hazards of sedentary lifestyles. Running is a popular and easy way to get regular exercise. It requires no extra equipment besides a good pair of tennis shoes and an attitude to persevere. Running a 5-kilometer race is often seen as a beginner's first hurdle as she attempts to move into distance runs or races. As with any exercise regimen, you must prepare for these runs properly and safely, training gradually.
Instructions
1. Prepare to train for at least seven weeks before your first 5K run.
2. Get proper fitting shoes. With the shoes unlaced push your toes to the edge and touching the front of the shoe and make sure at least one finger can fit behind your heel. With the shoes laced, make sure you can wiggle your toes and comfortably flex the ball of your foot.
3. Get proper nutrition including about 50 percent complex carbohydrates to give your body the proper fuel for running.
4. Train three days a week. Runners need at least one day of rest between running days to avoid injury, strain and fatigue. Walk between some running days, but include at least one day of rest per week.
5. Stretch before and after every running session. Start at your head and work you way down to your toes, stretching each limb and joint.
6. Warm-up by walking or slowly jogging for five minutes before each running session.
7. Run or walk for 25 to 30 minutes on each training day in the first week. Try one minute of running followed by one minute of walking.
8. Run/walk three miles on the fifth day of training or the third running day for the week.
9. Run or walk 30 minutes on each of three days in week two. On the third running day, try running 3½ miles.
10. Repeat this pattern for an additional five to seven weeks but increase the percentage of time spent running each week.
Tags: your toes, days week, least rest, make sure, minutes each, running days