How to Train for Your First 5K
April 17, 2018
McKayla Dyk – Marketing Employee
As the weather starts to warm up you’re probably trying to integrate outdoor activities into your workouts again. You could swim or bike, but these activities require equipment and facilities. You might not always have access to a swimming pool or a bike.
But you can run.
A great goal for a first-time runner is completing a 5k. Although running a 5k requires no equipment, it still requires training. Running with improper form can cause pain and muscle damage. To avoid injury and overexertion, follow these tips as you train before running your first 5k:
1. Give yourself time to improve: You won’t be ready to run a 5k right away. Give yourself some time train. Try a couple months of training before running your first official race. The more time you give yourself to improve, the more prepared you will feel when race day arrives.
2. Set a goal: Goals are motivating. They give you something to reach for. As you plan your 5k training, your goal may be to simply complete the race. Or you may want to run it within 45 minutes. Whatever you choose, create mini goals in your training that will help you reach your ultimate goal.
3. Interval train: When you start out, don’t run the entire time. Warm up with a brisk walk or light jog, then eventually transition to running. Don’t feel bad if you can’t run very long at first. When you feel like you need a break, slow back down to a light jog. Measure your progress and endurance by seeing how long you can run without slowing your pace.
4. Just run: When you begin, don’t necessarily strive for distance. Some days you may feel stronger and faster than others. On the days when you don’t feel your best, it’s a good idea to just get out and run. This keeps you from breaking your habit and falling off track from your training regimen.
5. Exceed your goal: A 5k is roughly 3.1 miles. This is your ultimate distance goal. But as you train, you will benefit from exceeding this goal. For example, if you can run 5 miles while you train, you will know with confidence that you can run the necessary 3.1 miles on the day of your race.
6. Rest: If you are just starting to run regularly, give your body time to adjust to the new habit. This includes taking rest days. Try working your way up to 3-mile runs 3 times a week to start out. When you can handle this consistently, try increasing your speed or distance. Eventually you will be able to run daily without needing a rest day in between. But don’t push yourself too hard too early. Overexertion causes unnecessary injuries.
If you feel up to the challenge of completing your first 5k, try the Fun Run at FitFest May 5 and keep us at Recreation Centers updated. We love to hear about our members’ progress. And feel free to use our facilities and all our services available to help you reach your goals.