How to Get 5k Ready in Just 6 Weeks
The hard part is over: you’ve signed up to
run or walk a 5k – like the
CaroMont Health Community Challenge on May 14. Now all that’s left is to start training so you can be
ready to run once race day arrives. Whether you have a casual relationship
with running or are just starting out, these tips can help prepare you
to follow these six tips to success at the finish line.
Get the right equipment. The beauty in running is the minimal equipment needed to get underway.
All you really need is yourself, the road and a good pair of running shoes.
The later however, can make or break your training plan. Head to your
local running store and talk to the experts about your running style,
foot type and the best shoe for your needs so you can avoid common injuries
for beginners like shin splints or runner’s knee.
Start slow. You had to learn to crawl before you could walk and you have to learn
to walk before you can run. The first two weeks should consist of a mix
of walking and running, making sure not to run two consecutive days in
a row. This will give your body – and muscles – a chance to
get familiar with your new routine and can help cut down on early on-set
injuries. Slowly increase mileage, while continuing to mix in walking
while you run, as you become more comfortable with your pace.
Practice proper hydration. The old saying may note getting eight glass of water a day, but according
to WebMD, the new reality is to consumebetween half an ounce and an ounce
of water for each pound you weigh, every day. For example, if you weigh
200 pounds, you should shoot for 100-200 ounces of water per day. However,
as you add exercise to your day, look to increase your water intake even
more to account for water loss that incurs from sweat and always hydrate
before and after going out for a run.
Focus on nutrition. While proper nutrition should always be a part of a healthy lifestyle,
as you ramp up training, be sure to add high-carb foods, like eggs and
bananas, to your diet. Try to eat post-run within the hour to ensure you
get the most out of the added nutrients. Consider meal planning or keeping
a food diary to make sure your new active lifestyle is being supplemented
with the proper food sources and enough of each main food group.
Mix it up. If you’re new to running or you’re already a pro, adding a
day of cross training or strength training can help build muscle mass
and strengthen your body for an endurance challenge. Look to add in exercises
like weight training, cycling or swimming to help aid in toning your muscles
and building up your endurance.
Looking for a detailed training plan to follow? Check out
Fitness Magazine for day-to-day guides tailored made to get you to the start line in just
For more information about the CaroMont Community Challenge on May 14, visit
www.caromontcommunitychallenge.com or contact Meghan Marr at