Beginning 5K
Preparing for your first 5K
can be a wonderful experience. First of
all, you should be making sure you are physically able to do a 5K
walk/race. Going to the doctor for a
general check-up and blood work should be the first step. The second step is to make a decision to do a race that is
five to eight weeks away and register for it.
The next step is to tell family and friends of your intention of running
that race. That should start to fuel the
motivation it takes to do the race.
The next progression is a
clothing inventory of what you already have and what you will need for race
day. You should make a decision about
what clothing you will need for training and for the day of the race. Layering and avoiding cotton is
essential. Going to a running store to
buy proper shoes for your race is crucial.
The staff can check your gait and foot type. Pick clothes that are loose fitting but
comfortable. Avoid tight underwear or
slippery clothing that might deter your time during the race. A good hydration belt that does not bounce,
such as a spider or I-Fitness belt with pockets, is a good option for carrying
water/sports drinks during the race. It is also good during your training runs
to carry identification such as a driver’s license, state identification, or a
road ID that lists your address, contacts in case of emergency, and blood type
in case something happens during your training or during the race.
A training schedule typically
starts with running or walking 3 to 4 days per week, starting with 15 to 25
minutes a session. A good goal is to try
to walk or run that time frame at 1 to 1.5 miles a session. Adding 10 percent each week or 3 to 5 minutes until you reach 30 minutes
is a good rule of thumb for increasing the time of your race. Having a friend with whom to walk is
great––and a great motivation. A personal trainer is also excellent to help
you stay motivated and keep your goals.
During your training you will want to wear gear that is 5–10 degrees
lighter than what you wear casually for walking outside or 15–20 degrees
lighter than what you wear for running outside.
Overtraining is a common
mistake. It is more important to gauge
how you feel than to train and get injured.
Lastly, in training, remember to take off 1–2 days per week. A slow
walk, or other dynamic warm-up before you walk/run your 5K, and a static
stretch, should only be performed after the race. Icy hot and Biofreeze are great topical
agents to use if you feel minor soreness or discomfort after your session but
should not be used as a cover-up for pain.
Pain is different than minor discomfort and means your body might be
telling you to take a few days off. When
starting a new exercise program, it is typically normal for you to feel
soreness or minor discomfort 12–36 hours after your session.
The next thing is to do cross
training with another form of aerobic exercise like swimming or biking and
adding a overall strength-training program––either with weights or strength
bands––two times per week.
Nutrition is also essential
with training. Having healthy small
meals spaced over five to six times a day is essential. Carbohydrates should be present at every
meal, focusing on natural complex grains of breads, starchy vegetables, and
simple natural carbs of fruits. Experts
recommend drinking at least 10 glasses of water a day, with 16 ounces an hour
and a half before activity, and 8 ounces every 15 minutes. After a walk, it is recommended that there
is a healthy mix of a carb and a protein.
Remember that food is fuel, and you eat to live and not live to
eat.
A “bib” is a piece of cloth
or plastic bearing a number and usually worn over the chest to identify a
competitor in a race. As you prepare for
your race, try to get your bib the day before.
Also, lay out the clothes that you will need as well as the bottles you
might use during the race for hydration.
Finally, check the weather report and estimate both before and the next
day what temperature you will encounter during the race. Remember: you can always layer and peel off
your clothing during the race. Shoot for
clothing that is easy to tie around your waist.
At the end of the race, take
time to embrace your accomplishment and give the praise to God for His strength
to complete the journey. Try walking or
running with a friend and encourage your family to meet you at the finish
line. Be sure if you can to cheer the
other participants that come behind you.
And, finally, congrats on your first accomplishment of the wonderful
world of races and competition!
References:
5K Training Schedule: Do Your First – or Best – 5K Ever
5K Training: Train to Run Your First 5K
5K Walking Schedule for
Beginners
5K Your Way
8 Weeks to your First 5K
How to Fuel for Your Next
Workout
Running your First 5K
Run your First 5K
Training for your first 5K
Training for
your first 5K: Getting started