Easy Training Tips for Your First 5K

credit @Flickr:  jayneandd

credit @Flickr: jayneandd

Running a 5K is the perfect goal for new runners. It’s not too far (3.1 miles), and with advance preparation you’ll be ready to go! Just think of the sense of accomplishment you’ll feel as you cross the finish line and join the party with your fellow racers, friends and family!

 

 

 

Follow these tips for training success:

  • If you haven’t had a recent physical, visit your chiropractor or family health care provider to get cleared for running. Share your running plan and goals with your doctor and have him/her assess your plan and any potential health issues.
  • Getting the right running shoes for your foot type is crucial for comfort and injury prevention. Visit a running store to get expert advice and be properly fit. And remember that while new shoes look great, you have to break them in well before the race!
  • For beginning runners, the 5K distance may seem intimidating at first. However, even someone who is new to running can be ready for a 5K in a matter of eight weeks. Put a training plan together and stick with it.
  • Before you start your training sessions, make sure you warm up properly by walking for 5 to 10 minutes and doing some gentle stretching. You should always end your workout similarly with a cool down of walking and stretching.
  • Remember to stay hydrated. You should take in 6 to 8 ounces of fluid every 20 minutes during your runs. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink (like Gatorade) to replace lost sodium and other minerals (electrolytes). Drink water at the end of your workouts to rehydrate.
  • Wear sunscreen, preferably one that is waterproof and sweat proof. And don’t forget your ears, neck and hair part! A hat and sunglasses will provide extra protection. If you train alone, make sure to carry some form of identification.
  • Keep a good mental attitude. Create achievable training goals to stay motivated!

original post 3/01/11

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