How to Train for a 5k

Running is an amazing activity. Normally, when you ask people about running, they either love it, or hate it. Those who say they hate it, probably have never ran in a race. A race, rather it is a 5k, 20k, triathalon, or marathon, can really change ones opinion on the experience of running. It is easy to prepare for any race following these simple and rewarding steps.

Difficulty: Moderate

Instructions

Things You'll Need:

• good running shoes
• running gear that is comfortable and light
• your favorite music
• a good mind set

1. No matter what you think your ability level is, anyone can participate in a race. First thing you need to do is figure out when and where your race will be held.

2. 
    

   Buddy up! Don't go at it alone. Find a friend, family member, or coworker to train and participate.

3. 
    

   Energy! Think good carbs, lean meats, and tasty salads for food intake. This gives you the energy you need to get your exercises in every day. Some type of energy bar a half hour before you train will give you that boost of energy after work!

4. Pace yourself! Work up to about 3/4 of the distance you will be running. Success for any race does not mean you have to run the full distance while training.

5. 
    
   perfect running form!

   With a 5k, which is roughly 3.2 miles, for the first week or so, I would run somewhere in-between 1/2 to 1 full mile. This gets your body used to running, and this is the time where you focus on form.

6. After your form is good, kick up the distance. And continue to kick up the distance after you feel comfortable with the level you're on; which means, you don't feel exhausted afterwards.

Tips & Warnings

• Give at least 3 months to train for any event.
• The better the form, the farther your legs will take you!
• Train on hills, no running course is ever FLAT!!
• Bad running form is hard on your body!
• If it's been awhile since you ran every day, get a physical scheduled with your family doctor to assure you're healthy enough to start training!
• Drink more water than carbonation. Carbonation dehydrates you which can cause cramping of the muscles and poor energy.

[alcor805]

on 2/20/2009 5K is 3.11 miles. I'd suggest training a bit harder because running from start to finish in a race as short as a 5K is the norm. Run training runs up to 7K before a 5K because the race distance always 0.5K further than the 5K you run in training.

[brianc780]

on 2/5/2009 Great tips, especially the part about having a running buddy. Makes the time go by much quicker.

[Melanierose]

on 8/7/2008 Good advice.

[LilacGirl]

on 8/6/2008 Good suggestions.