1

Comment

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.

[Photo by ||!prliignore0||]