If you’re looking for a change of pace, consider training for a 5K run/walk race. It’s a great way to infuse excitement into a tired workout routine.
Regardless of skill level or ability, a 5K, which is 3.1 miles, is a manageable distance. By following a simple training schedule and being mindful of a few tricks and tips, it is possible to train for a 5K in approximately eight weeks. Below are a few suggestions for getting started, such as where to find a training outline, how to choose the right gear and safety precautions.
Whether you choose to run or walk, enjoy the experience of training for a 5K and look forward to the challenge of a race.
GETTING STARTED
Do not feel obligated to run and only run. If running sounds too daunting, use this as an opportunity to revise your walking routine.
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If you are new to running or walking, start slowly and allow yourself time to adjust before increasing the intensity.
Follow a training schedule that provides a combination of running, walking (or cross training) and rest. Using this approach will lower the risk of injury, decrease the likelihood of overtraining and preserve energy.
TRAINING SCHEDULE
I recommend using a training protocol by Jeff Galloway or Hal Higdon. Both are very accomplished runners. They approach training in a similar fashion and prioritize safety and effectiveness. In addition, the training schedules are easily adaptable to accommodate individual skills, abilities and physical activity experiences.
Both training programs are available online:
• Jeff Galloway:
• Hal Higdon:
SAFETY
As you begin this new challenge, keep these tips in mind:
As with any new activity or change in routine, speak with your physician before making any commitments, especially if you have not been active in the past several months. Be mindful of exposure to sun. Use sunscreen when running outside. Hydrate before, during and after your run/walk. Warm up and cool down. Warming up allows the body to gradually adjust to increasing intensity. Cooling down promotes recovery and assists the body in returning to a pre-exercise state (lower heart rate, decreased breathing rate, etc.). If you run outside, make sure you are visible to traffic. Wear bright-colored clothes with reflective stripes, especially when running early in the morning or at dusk. Run or walk with a partner. Remember, there is safety in numbers. It is also a good idea to carry identification with you.
GEAR
If you are serious about training, prioritize footwear. Research the type of shoe that may work best for you based on the anatomy of your feet. If necessary, invest in a pair of insoles that offer more padding and support. Keep in mind that training for a 5K demands quite a bit of work from your feet, so treat them well.
Next, consider socks. They are just as important as footwear — treat them as part of your shoes. Socks should offer comfort, protection from moisture and chaffing, and consist of synthetic materials.
In addition, invest in some good quality workout clothes, which should be specifically designed to wick away moisture and provide protection from the heat or cold.
Finally, consider buying a good pair of sunglasses to protect your eyes. Eye protection is needed even on cloudy days.
RESOURCES
For interesting and useful information, check out Runner’s World at www.runnersworld.com. This site offers gear and product reviews, training tips, articles and race-finder features.
For running gear, www.roadrunnersports.com showcases some high-quality products for reasonable prices.
Erin Nitschke is director of recreation, outdoor education, health and wellness at Sheridan College. She can be reached at enitschke@sheridan.edu.
