10 5k Running Training Tips
Congratulations on deciding to train for a 5k race, here are 10 5k running training tips to make sure you do it right. Running is one of the easiest sports to get into, because you only need some basic equipment and a will to do it. A 5k is a great distance for beginners and someone who's been running for a long time.
- Tell People. Once everyone in your circle knows about your fitness goals they can support you in your endeavors. Have your friends and family meet you at the finish line of the 5k.
- Mileage. It’s best to start out small and gradually build up your mileage until you can comfortably run 5k. Most experts recommend you up your mileage by ten percent each week, as long as you are injury free.
- Running Clubs. If there is a running club nearby, consider running with other people. This will help you get used to running around others.
- Shoes. Make sure you have a good pair of shoes. While training for a 5k, you don’t need the most expensive shoes out there, but they need to provide good support. Go to a running store and have someone analyze your gait to make sure you get a good fit.
- Timing. In the two weeks prior to the 5k race, do your training at the same time as your race. This gets your body used to running at a specific time of day.
- Dress Rehearsal. Go on a 5k run, wearing everything you plan to wear on race day, the week before your race. If you notice anything that doesn’t feel right, you will have time to adjust accordingly.
- Socks. When you're training for a 5k, your socks need to wick away moisture to keep your feet happy. The fewer seams the better. After a 5k run, seams can cause blisters from repetitive rubbing.
- Shorts. Length of running shorts is a personal choice. Try out different brands until you find a good fit. Most modern shorts have a built in liner, so there’s no need to wear underwear.
- Watch. There are hundreds of running watches on the market. For 5k training, you need a watch that is water resistant and has a stopwatch feature. It should track hours, minutes, and seconds. Look for buttons that are easy to find when you’re working hard, but not too easy to hit by accident.
- Race Day. You have put in the mileage, gotten a great night’s sleep and you’re ready. Make sure you leave home with plenty of time to find parking near the race site and get your number. Remember that this is supposed to be fun.
Just a reminder, before you start on any new fitness plan, make sure you go to your doctor and get cleared to workout. After your first race, you will feel a great sense of accomplishment. Go and have a big cheeseburger and a beer—then get ready to sign up for your next race!