I'm running a 5K run soon, its my first one but i really want to do good and i have a feeling hundreds of people will be there. Whats the best way to train for this and make sure im not stopping and have good breathing, and good running form? It's hilly and in the woods, cross country-ish
2006-08-23 12:56:03 · 4 answers · asked by Anonymous in Health ➔ Diet & Fitness
Depending on how much time you have you should start running and increase your distance every 5 days or so until you meet or exceed the 5K you're going to run.
If time is short, the best thing to do is interval training. You jog at a slow pace for a certain ammount of distance or time (say 1/4 mile or 3 minutes) then you run almost as fast as you can for the next 1/4 mile or 3 minutes, then slow back down to a slow jog. When you hit another 1/4 mile, you start running again. This will build your endurance up very quickly.
2006-08-23 13:08:52 · answer #1 · answered by Aaron E 2 · 1⤊ 0⤋
I usually run a 5K race almost every weekend... here's some tips:
1) Don't go out too fast. There are going to be some super fast runners. If you are capable, hang on and go for it, but if you aren't don't sweat it.
2) Get to the race site a good 45-60 minutes early to get your badge, bathroom break, etc. Make sure you know where you have to be the day before the race. Also, chances are the bathrooms will have a line in front of them -- plan accordingly.
3) Eat before hand... but eat early so you don't cramp or have it come back up on you. I usually wake up at 5am for an 8am race and eat a small breakfast.
4) Don't eat too much fiber the night before. Enough said.
5) Keep in mind, it is just 3.1 miles. Know what it'll take you before hand so you have an understanding of your pace.
6) Before the race, warm up. Everyone is different, but run at least a 1/2 mile at a super easy pace. Just enough to break a sweat. You do not want to go into a 5K race cold... because it's such a short race you don't have time to warm up (like in a marathon).
7) Again, enjoy the experience. Most people are intimidated that it is a big competition. Sure, it is competitive, but only if you let it be. Enjoy the comraderie and take an opportunity to meet a fellow runner.
Good luck.
2006-08-24 08:30:55 · answer #2 · answered by mchenryeddie 5 · 0⤊ 0⤋
You should practice a 5km run a couple of times to get you attuned to the actual event. For the first 3 and half kilometers, run a jogging pace so as not to exert all that energy in you, and in your say, last 1 and a half kilometers or so, give it your best shot and do a boost.
Whilst jogging / running, always breathe through your nostrils, just breathe through your mouth or you'll get a stitch and that may stop you from running. Drink plenty of water or energy replenishing fluids such as Gatorade, etc. Also do a couple of stretching exercises. Hope this helps.
2006-08-23 20:06:14 · answer #3 · answered by Trapz 3 · 1⤊ 0⤋
Congratulations on your fitness decision!
If this is your first race, you will almost certainly go out too fast . We ALL had that problem of managing our epinephrine the first time.
Do your best to avoid that and enjoy . You'll always remember your first race.
2006-08-23 20:09:04 · answer #4 · answered by jzarnkezarnke 1 · 0⤊ 0⤋