Oh, it’s a run-derful life
Students and athletic professionals explain how to prepare for a first 5k
SPRINT — Runners can build up endurance by alternating walking, jogging and running when training.
Photo Credit: Manuel Anderson
Throughout the year, Liberty University hosts a variety of 5k (3.1 mile) races — some are operated by Outdoor Recreation and others are from third-parties, such as the Freedom 4/24 “Run for Their Lives” event.
But for the inexperienced runner, these events can seem daunting or nearly
impossible to run.
However, according to Amber Wilson, a certified athletic trainer who has run eight 5k races, preparing for a 5k does not have to be scary.
“Follow a training plan — many can be found online,” Wilson said.
“If you are planning on making running a regular thing in your life, get fitted for good running shoes at a running store. Also, remember to hydrate.”
New runners can follow free running plans found online, or try the Couch to 5k program, which follows a 9-week running program.
By running for 30 minutes per day, three days a week, the program teaches runners how to run for endurance by alternating running and walking in each session.
The program can be found online or on the C25K mobile phone application.
Other methods of training include using the LaHaye gym.
The treadmills in the gym have a 5k training function, which builds up the user’s endurance with a series of hills and valleys.
Students can also use the gym’s running track — to run a mile, the individual has to circle the track nine times, or 28 times to run the length of a 5k.
Senior Ashley Wagner has participated in six of the races sponsored by Outdoor Recreation, and says that the key to running a 5k is practice.
When she began training, Wagner focused on treadmill running.
ON THE RUN — Campus offers many indoor and outdoor places to exercise.
Photo Credit: Manuel Anderson
Throughout the year, Liberty University hosts a variety of 5k (3.1 mile) races — some are operated by Outdoor Recreation and others are from third-parties, such as the Freedom 4/24 “Run for Their Lives” event.
But for the inexperienced runner, these events can seem daunting or nearly
impossible to run.
Later, she met friends who liked outdoor running, so she added that to her training schedule.
Her advice is to find a running buddy, as that opens up the doors to different training styles and makes running more fun.
“(A running buddy) encourages you to run on different terrains,” Wagner said.
“You are able to breathe better if you have that communication with your friend back and forth. That puts you on the different terrains and gets you ready to run a 5k.”
The next 5k operated by Outdoor Recreation is the Liberty Mountain 5k, which will take place March 4 at 9 a.m. at Camp Hydaway.
Registration is open until March 3. Upcoming races and registration links can be found at liberty.edu/campusrec/outdoorrec.
Baderman is a feature reporter. & Moyer is the feature editor.