You have decided to run a 5KM race! Congratulations! Setting a goal such as this has numerous benefits.
- First, marking the race on your calendar is a great way to stay motivated; as the date creeps closer, you will be less likely to skip workouts.
- Second, taking part in a shared community event like a 5KM race is a wonderful way to feel connected and boost your confidence.
Many 5KM races are charity fundraisers, so itтАЩs also a perfect way to give back to your community. If you are not a runner, this goal may seem a bit daunting.
Give yourself at least six months of training, and follow the suggestions here to ensure your race day is nothing short of brilliant.┬а
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Step One
- Do your research, and find the right race.
- Choose one that is relatively local to keep costs down and so that you can practice running the course.
- Register early as many races offer a lower rate for early registrants.
- Get a decent pair of running shoes; go to a shoe store where the staff is seasoned runners.
A great running shoe will not require any тАЬbreak-inтАЭ time and should fit great right away.
- Consider your foot structure and whether or not you may benefit from a┬аquality orthotic.
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Step Two
- Formulate your training plan.
Your training will depend on your current fitness level and whether you are already a casual runner. There is a wealth of 5KM plans available online, so do your research and find one that fits your current fitness level.
- Begin with an introductory walking routine, which increases in distance every few days.
- Then, implement a walk that is interspersed with a bit of running, say, five minutes of walking, then 5 minutes of running.
- Gradually increase the length of the running segments and the total distance you are going.
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Step Three
- Remember to check in with your body and watch for signs of┬аovertraining, overuse injuries, and any other aches and pains.
It will not be helpful to your goal if you ignore pain; doing so may result in a severe injury that will require you to skip or postpone your race.
- Ensure that after every training session, you are working in time for┬аrecovery and relief.
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Step Four
- Continue to complete your strength training workouts on the days you are not running.
- Mix it up a little, and do deep water running workouts to give your joints a break from impact.
- Try barefoot beach running for another challenging workout.
- Play soccer to amp up your cardiovascular endurance while having a great time.
- Note where you are running and what surfaces are present in your route.
- Avoid running on cement or angled sidewalks as these can be harmful to joints. Many areas offer running tracks with great surfaces, so choose these first.
- Practice running on the actual running course, so steep upward grades and long downhills do not throw you for a loop on race day.
Step Five
Race Day is here! Be excited!┬а
- Pack a bag the night before with all of your race gear, including runners, running wear, music, and what have you.
- The race organizers will likely have water stations along the route, so itтАЩs probably unnecessary for you to bring your water but confirm this with organizers.┬а
- Arrive at the course as your information pack advises so that you are not rushed to check-in and get your race bib.
- If the race is largely attended, you may be asked to position yourself with your estimated race time group; the fastest runners (uber-competitive) will position themselves at the front of the pack, and those who plan to walk/run most of the way, and just want to finish the course, will be asked to position themselves at the back.
- Choose your pack position honestly as you donтАЩt want to be run over, nor do you want to have to jockey around walkers.