Training for a 5K (3.1miles) is the most common starting distance people get into when running. They think it’s the jump-start they need to get in shape. How hard can running be? There is a difference between racing a 5K and participating in your first 5k. Here are some tips to keep you healthy and help you reach your goals in both areas.
Tip #1 Build a base
If you are training for your first 5K, you need to build a base and ease into running. A 20-minute run might be more than enough to get use to running. Start off easy. You do not need to overdo it. Don’t worry about how long or how far you go, just get out and enjoy running. The base work allows you to get blood to your muscles, work on technique and pacing, and it can be meditative.
Tip #2 Set realistic goals
Set realistic goals based on your fitness and conditioning. Don’t expect to win your first 5k. You will over-train and just be disappointed. Remember why you are running a 5k and don’t get caught up in doing it for the wrong reasons.
Tip #3 Recover
Learn to love the foam roller. Get into the habit of rolling out 20-30 minutes before bed. Routines help with sleeping and the blood flow will help with achy muscles. Runners seem to have great success with hot and cold showers on their calves, shins and Achilles. Turn the water to as cold as you can bear for one min then repeat with hot. Continue to alternate between this for as long as you can handle. You can also sleep in recovery socks, get massages and even take ice baths. You can never over-recover.
Tip #4 Do speed work
If you want to run quickly, you need to add speed work. Get in the gym and work on explosive movements. People always think that to develop speed, you need to do Olympic lifts and use heavy weight. I disagree. I have seen some amazing power improvements just using bodyweight or lightweight. You would be amazed how much a long jump, high jump or sled sprint can help. Try 5×2 squat jumps with 25 percent of your bodyweight. Take a full two minute recovery between sets. If it feels easy, you are not putting in enough effort.
Tip #5 Buy proper equipment
Find the proper running shoes that work with your gait and buy 3-4 pairs. This is the most common mistake first time runners make. You will get injured if you buy a cheap pair of shoes, so don’t worry about the price and seek a professional to help fit you with the correct pair.
Tip #6 Don’t worry too much about nutrition
So many people get caught up with nutrition. Don’t worry about nutrition if you are not doing an endurance event (greater than 90 minutes). Just make sure your glycogen is stocked and you are well hydrated going into the race.
Tip #7 Focus on core strength
Building a strong core will help with your running form, prevent injuries and keep you efficient. You want to get to the point where you don’t have to think about contracting your core. Start with some basic core exercises like a plank and Turkish get-up. One of my favorite core routines is 3x Turkish get-up followed by a one-minute plank. Repeat this fives times and make sure your form is perfect and strict.
Tip #8 Correct imbalances
So many runners, triathletes and endurance athletes have imbalances. These imbalances lead to injuries and will prevent you from reaching your full potential. When training an athlete, I add corrective exercises in their warm-up every time. Most of the times I use single leg movements that are self-correcting. Some other movements I use frequently are single-leg box squats, box lunges, single-leg dead lifts, lunges and overhead squats.
Tip #9 Warm up properly
Never go into your run cold. The higher intensity the training session, the more specific warm-up you need. If you are doing speed work, make sure you are telling your body something fast is coming. Warm up with some squat jumps, knee tucks and box jumps. When doing longer, slower work, start with easy cardio (walking) to promote blood flow. Even if you’re limited on time, still make time for the warm-up. You will prevent injuries and stay healthy.
Tip #10 Cool down
This is just as important as the warm up. End your session with a long walk, easy bike or any easy cardio. This helps with range of motion, blood flow and tells your mind and body your session is done. Like the warm-up, this can always be a time to add in some extra volume. If you cool down for 10 minutes, do this six times a week–that’s 60 minutes a week. That adds up to 3,120 minutes a year. It makes a difference.
Good luck and start incorporating these tips into your 5K running goals.
