Preparation Tips for a Five-Kilometer Race
Long-distance running can be used as an exercise to maintain physical fitness or as a competitive athletic event. Runners take part in a number of contests of varying lengths and difficulties. A five-kilometer run equates to 3.1 miles. For beginning runners, this would be a very daunting task to complete. Before the competition, you must take the steps to prepare your body for the long trek.
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Evaluate your Experience
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Running is an exercise that causes serious strain to the body. Over time, the pounding of the constant motion can cause strain to various joints and ligaments in your lower body. Before you try to complete a 5K run, get a physical exam from your doctor. This will ensure that your body will be able to endure the strain of training. This is extremely important for beginning runners, who face the threat of serious injury if their body is not properly prepared for the rigors of training.
The Training Program
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A five-kilometer run is not something that anyone can just jump into without preparing his body. Doing so can lead to serious injuries. Begin training for the event eight to 10 weeks before the competition. Beginning runners should first practice by walking for 20 minutes, four times a week. Once you can complete this without much physical exertion, increase the time to 30 minutes. For the remaining weeks of training, the runner must alternate between running and walking during each 30-minute session. For example, during week three, you should run for two minutes, then walk for four. Continue alternating for a total of 30 minutes. Each week thereafter, subtract one minute of walking time and add an additional minute of running time. Continue to alternate between both during each 30-minute session.
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Competition Time
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When it's time for the five-kilometer run, do not overexert yourself at the very beginning. Running too fast at the start will cause you to quickly burn out and lower your chance of completing the race. Run at a slower pace during the first half mile of the race. Concentrate on your stride and running to your own rhythm. As you come closer to the end of the race, gradually increase your speed. At the beginning, you will be very anxious due to factors such as adrenaline, but you must rein that in to make sure you have the ability to save your energy. This will help you complete the race with a strong time, and pass other runners who didn’t start smartly.
Completing the Race
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While some individuals compete in long-distance runs for the challenge of finishing first, many others try just for the thrill of reaching their goal. Do not try to compare yourself with runners who have more experience than you. Instead, focus on your goal of finishing the five kilometers within your own set pace. Individuals with very little experience should expect to run the race in 24 or more minutes. Advanced runners, on the other hand, can complete the race in as little as 17 minutes. Pace yourself and work toward your goal instead of chasing down the competition.
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References
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