Hi ! I am a beginner at running and can't seem to get past one mile without stopping to catch my breath. I am wanting to run a 5K the third week in September without stopping....I want to run the whole way through. What is the best way for me to build myself up to this without over doing it? Is it a mind thing or is it all physical? I am female...5ft 10in and I weigh 140 lbs....if that means anything...I don't smoke, I eat right and I'm in good shape and have been running off and on for about a year. With the information that I have given about my physical self...can anyone help me? Thanks!
2006-08-09 14:19:18 · 5 answers · asked by sugarbud 3 in Health ➔ Diet & Fitness
I love running 5Ks and do them almost every weekend.
To train for a 5K, you really should worry less about your pace, but on just completing the mileage. You'll probably want to increase your distance slowly, maybe even walking a bit in between runs.
It takes some time to develop your pace and your sense of distance. This will come with experience and is always the most challenging aspect for beginning runners.
The import thing to remember is to stay relaxed. When you are running the 5K you'll probably be excited and want to go too fast. Keep this in mind when you start off and your race won't be a distaster.
Here is a nice link for a training program for beginning runners who want to do a 5K. You are a little more advanced than the couch potato that they write about, but use it to slowly increase your training.
http://www.coolrunning.com/engine/2/2_3/181.shtml
2006-08-10 05:22:37 · answer #1 · answered by mchenryeddie 5 · 1⤊ 0⤋
Slow down and pace yourself. Speed will come later. Music may help. After slowing down for one week, add a half mile more the next week. Slowly work up to the 5k. I believe you can succeed. If you find yourself short of breath, with the absence of any lung disease like asthma, slow down and even fast walk if you have to. Try not to keep speeding up as you run, Good luck and reach that goal!!
2006-08-09 21:30:32 · answer #2 · answered by firestarter 6 · 0⤊ 0⤋
You are running a mile, so that is a good beginning. Slow your pace when increase your distance. When you increase your distance, do an extra 10% every other day. Do not be concerned about speed, only finishing. Your speed will come later.
Is this a Nike run? If so, they have daily training runs prior to their races.
2006-08-09 22:01:20 · answer #3 · answered by Anonymous · 0⤊ 0⤋
you need a lot of physcial conditioning to build up your stamina
start off slowly, 1K by 1K, and you will see the difference
all you need is the perseverence
oh and of course drink lotsa milk, eat eggs and high-protein food to build up your muscle bulk
don't forget to warm-up and warm-down after your run...you don't want to pull a muscle!!
2006-08-09 21:26:17 · answer #4 · answered by KingRichard 6 · 0⤊ 0⤋
first, u got to get out of bed,
2006-08-09 21:23:24 · answer #5 · answered by Anonymous · 0⤊ 0⤋