If you are just getting started with running, your first goal is probably to run a 5k. A lot of special events and charity runs are 5k, which means you are running a total of 5 kilometers. In miles, this is about 3.1 miles. It isn’t a long distance, but it can be a challenge for beginners. Here are some tips to follow when training and preparing for your first 5k including some great advice on a relatively new fitness technique – Anabolic Running.
Warm Up Before Each Run
When you first start training for your 5K, you need to make sure you first stretch, then you do a warm-up. Every time you run, your body is going to get a full workout. If you fail to do a warm-up, you will get tired halfway through your training and might end up with soreness and even injuries. This is going to stall your progress and can be really frustrating. Instead of doing this, spend a few minutes doing walking lunges, high knees, and butt kicks to warm up your body.
Work On Getting Faster Running Times
If you not only want to run your first 5K, but actually get a faster running time, there are a few more things you need to work on. You should give yourself a little more time to train for the 5K event if you want to go faster and actually try to win a medal. Here are some tips for getting faster running times while training:
Do Short Uphills – When choosing your route for 5K training, find a route that has some hills. Not long hills that are a half-mile long, but that will allow you to do some sprints or simply try to run at the same pace, but up a hill. This strengthens your body and increases your speed at the same time.
Add in Strength Training – Strength training increases your muscle strength, which you can then use to increase your running times.
Try Sprints – Instead of trying to run as fast as you can for the entire 3 miles each time you go out training, just do sprints after every mile for a few seconds to gradually increase your speed.
Follow a Healthy Diet
As you start running more, you are going to work your body harder and will burn more calories. Not only do you need to eat healthier, but you need to increase your calories to provide enough fuel for your body. If you stick to a strict diet, you are going to start feeling ill because you aren’t eating enough. Start by making your meals more balanced with enough whole grains, fruits, vegetables, and lean protein. Also add in more protein to each meal, whether you use a protein powder in your morning smoothie or eat more of a meat-based protein for lunch and dinner.