Beginner’s Guide To A 5K
Getting into the sport of running can be a daunting task, especially for those who have never done it before. At Boost 180 Fitness, our running coach and personal trainer knows better than most how difficult it can be to take those first steps as a runner, so she has a few tips for beginners who are interested in preparing for a 5K or just want to start running.
There are a million and one calendar schedules out there on the internet that promise to have you running 3.1 miles straight off the couch. This is not one of those schedules. There is so much more that goes into incorporating running into your regular exercise routine than just doing it.
However, after the proper preparation has been completed, you will have to do exactly that: just do it!
Before You Run:
Get The Right Shoes:
Having the proper footwear is key to your success as you dive into running. You want to ensure that you have the physical support to help prevent injury as your body adapts to a new style of exercise.
Stay Hydrated:
You will feel sore as you start running, there is no way around it. But do not let that deter you from your goals. Be sure to drink plenty of water to replenish your body before and after your runs.
Cross-train:
Running is a great exercise for just about every part of your body. That does not mean it can replace everything in your normal routine. A well-rounded exercise regimen that includes strength and resistance exercises will make your introduction into running that much easier.
Don’t Forget to Stretch:
Begin your running with dynamic stretching to warm-up your body and help avoid injuries. This will increase your range of motion and make you more efficient as a runner. Don’t forget to do static stretching at the end of each training, too.
Some examples of dynamic stretching include high knees runs, skipping, or grapevines. Your static stretches can include holding a pike or straddle position for 30 to 60 seconds.
Rest Days Are Important:
We know that once you get in a groove, sometimes it can be hard to stop, but your days are are so important for your body to recover. Don’t skip them!
The Beginner’s Guide To A 5K:
Our beginner’s guide to running helps you schedule your runs into your daily routine. Before you dive into the schedule, here are some terms you need to know:
Cross Train: Cross training combines both strength training and cardio. For the purposes of this trainer, we recommend doing 30 minutes of cardio that is not running – elliptical, biking or stair master are all great options. Additionally, make sure to spend at least 10 minutes training your core, which includes abs, hips, glutes, lower back and hamstrings – all the muscles that help you maintain proper running form even when fatigued.
Some examples include:
Intervals: Intervals are a type of speed-work similar to high-intensity interval training, or HIIT, with recovery in between the drills. It should be mixed into your training once/twice a week in order to improve your performance, train your lungs to endure the intensity of training for longer periods of time and build heart capacity. We recommend easing into interval training by running at your desired 5K speed for a period of time and recovering with walking at a comfortable pace between each interval of running.
An example of an interval training might include:
Run 200m at desired 5K pace, walk 200m
Run 400m at desired 5K pace, walk 400m
Run 800m at desired 5K pace, walk 800m
Run 400m at desired 5K pace, walk 400m
Run 200m at desired 5K pace, walk 200m
Repeat each step for a total of two times before moving onto the next step. As your stamina increases, you will be able to run for longer periods during your intervals and even add hills to increase difficulty.
Easy Run: Go at a comfortable pace. This means you feel like you could have a conversation with another runner. This run is done at a pace we call your “base.” Don’t push yourself too hard, these runs are a great way to gauge what will be a comfortable pace for your tempo runs.
Tempo Run: In your tempo runs is where you will really push yourself. Try to run at the same pace for 5 minutes, then run at your base for 5 minutes Each time you go out and run, you was to increase both your tempo and your base time by 1 minute. The goal is to be able to run at a pace that is 5 to 10 percent faster than your base capability for a total of 30 minutes.
On your rest and walk days, stay active throughout your day. Keeping your body moving will help prevent soreness.
Check out the calendar and you will be racing in no time!