How (and How Not) to Train for a 5K
Many people compete in 5k mini-marathons every year (marathon runners like to think of them as sprints!). Many of these runs are held to benefit various charitable organizations and are seen as fun events, but it often happens that people enter the races and get injured because they did not follow proper training procedures prior to attempting the run.
Training to run a 5k is not as simple as going out and running a mile or so every day. There are certain things that must be done and some that must not be done to properly train for a 5k run.
How to Run
Running is obviously the best form of exercise to use when training for the 5k. What may not be obvious is how to run while running. Making improvements to your form can only be accomplished by actually running and observing how you perform each movement in the process.
It’s also important to measure your stride. Over-striding is a mistake quite common among longer-legged individuals. This occurs when you begin trying to run too hard to go faster. Two common results of over-striding are a mild braking action that results in slower running and stress fractures that put you on the bench. Problems with form such as this can only be determined and corrected by practice, and asking for a professional opinion.
Mix It Up
In addition to running, other low-impact aerobic exercises should be included in the process of training for a 5k. Use an elliptical or an exercise bike, run in water, and do similar exercises. These activities are good for increasing the heart rate and helping improve the body’s maximum output.
Rest is just as critical to training as running and exercise. Most trainers recommend resting for a minimum of two days per week to allow the muscles to recover from heavy training days. These rest periods are needed to let the muscles rebuild and become stronger. Failure to take proper rest days during training will result in little or no improvement and possibly even a decrease in performance level.
Pace Yourself
Finally, the amount of time in weeks or months that one spends training for a 5k is critical. This time is determined by one’s overall health and relative experience with distance running. Beginners should train for a minimum of eight weeks, following a set regimen of running, cross-training aerobic exercises, and rest days. Professional runners will need a shorter time to prepare.
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January 23rd, 2009 at 10:58 am
Good tips. I think starting slow is a key point, and not pushing yourself too hard too fast. When you start to run on a regular basis you will notice your body chemistry start to change. You may feel more tired, and that's natural – just honour what your body needs by giving it lots of rest. You may need to change your diet, too. One good recovery tip is to have some protein right after a run – chocolate soymilk or chocolate milk is a good option.
June 10th, 2009 at 1:34 pm
Pacing yourself is probably the most important factor to be honest. Many people just join for the excitement and self satisfaction, but little do they know there's more to it.
June 12th, 2009 at 6:46 am
What I have learnt from past expereince is that when training or going for a jog, you can actually pace yourself much quick if you have your hair tied back. Most beginners are not aware of this.