Tips for Training for a 5k

Tips for Training for a 5k

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So, you’ve decided that you want to run a 5k. Great! But now what? How do you start to train for it? Do you even need to train for it? While 3.1 miles may not seem like the farthest distance or the hardest challenge, if you are just beginning to run, it can take some time to work up to a race. Here are some tips for making your journey to a 5k easier.

1. Decide on a goal,  and follow a program

If you aren’t a runner, chances are that you won’t be able to wake up one day, roll out of bed and run a 5k and feel great afterwards. That’s why training, even if it’s just for a few weeks is important.

First, decide on a goal and timeframe for yourself. What do you want to get out of the race? For beginners, it may just finishing a 5k and jogging in 10 week’s time. For more experience athletes, maybe it’s finishing under 40 minutes. Maybe you’ve decided to run a race in less than a month. Whatever it is, once you’ve decided on a goal, you can choose the proper training program. Runner’s World offer several interactive plans, and the Couch to 5k program is especially popular. However, a quick Google Search for 5k program for (Beginners/Intermediate/Advanced) will bring up tons of results. Choose the plan that’s right for you and will work with your schedule.

2. Choose a race and sign up before you start

It’s easy to just say that you’re going to start running, sometimes following through (especially over a longer length of time) can be difficult. To stay motivated, choose a race at the beginning of your training and SIGN UP. Look for a cause that is really important to you, or find a race that has a fun theme. Knowing that you’ve invested money and having a race date solidified can be a powerful motivator to staying on track.

3. Create a running group using Share the Peak

people running on road

What’s more fun that running alone? Running with a group, of course! Start a running group on Share the Peak and find runners in your area who are at similar skill levels. Having other people to hold you accountable, as well as a

scheduled time to meet to run can be key to reaching your goal.

4. Use the internet and your smartphone as a resource

The internet and smartphones can find you pretty much anything that you could possibly need. There are hundreds of apps that can track your mileage, time and training. Looking for a good deal on workout clothes? Wondering what the best foods to eat before and after a run are? There’s a website for that.

5. Be smart and healthy with your running
Like we said before, most people can’t just roll out of bed and run a 5k, with no health consequences. While training, make sure you have the proper equipment (basically, good running shoes), always warm up before a workout and pace yourself to avoid injuries. On race day, get a good night’s sleep, eat a healthy breakfast with a lot of protein and start and finish strong.

Happy running!

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