Marathons and fun runs have recently sprung up in popularity, and more and more people are joining them, whether to raise funds or simply to challenge themselves. The thought of running your first race may be exciting, but it may be daunting if you happen to be a couch potato.
If you want to get into the fitness wagon, start by aiming to set an achievable goal. Why not start with preparing for a five-kilometer run?
How to prepare for your first 5K run
Participating in a 5K marathon will give you plenty of incentives to exercise and train, coupled with the enjoyment of joining and the feeling of accomplishment coming from a completed goal will get you to train and participate further in running even longer marathons.
Here’s how to prepare for your first 5K marathon in 6 easy steps:
Step #1: Set a goal
Here, you have to set your goal – which is to reach the finish line without collapsing or walking all the way – so that you will plan your training accordingly.
Your goal has to be SMART – specific, achievable and measureable. How much do you want to run? 5K. How soon do you want to do it? In the next six months. Can you measure it? Yes – 5K in six months. Not let’s go!
Step #2: Don’t rush
While it is true that people can train a month before the 5K run, you will still have to listen to your body.
Check with your doctor in order for you to have an idea on what to do and what not to do – don’t push your limits training. If you feel like you need three months to do it, then why not.
Step #3: Train properly
Gradually decrease time and increase the distance on every run. You can plan runs four times a week, because it is essential for you to have two rest days for the body to recharge and heal any injury.
You can set the time for a mile for twenty-five minutes, and the next time you run, you can set the distance for one and a half mile to twenty minutes and so forth. Vary the time and mileage every week. Be sure to incorporate any cross-training activity, such as aerobics, for you to have a varied exercise training routine.
Step #4: Incorporate variety
You do not have to do long runs every day. You can do long runs twice a week and use the other two remaining days to do quick sprints, bursts or interval-type runs.
Step #5: Invest in proper equipment
This means you have to take into account your personal preferences and the type of surface you are training on and will be running on when you buy proper running shoes.
Try to run on the dirt alongside the road, because this type of surface cushions impact better than asphalt or concrete. If you can train or a rubberized track, the better. Make sure you have the right shoes for your surface of choice.
Step #6: Hydrate and eat!
If you’re combining training for your 5K with weight loss, be sure to always hydrate yourself and never run without consuming any food. Eat a low-carb snack prior to your run and be sure to drink plenty of water or any other sports drinks.
Sample training routine:
- Sundays – Start the week with your comfortable pace. You can alternate between walking and running whenever you get tired, and you can also incorporate a bit of cross-training for this day.
- Tuesdays/Thursdays/Saturdays – Do gentle stretching and warm-up exercises before you set out to your planned mileage and time. These are the days in where you should gradually increase your mileage and shorten your time.
- Wednesdays – Do any other cardio-activity such as biking or aerobics or any strength-building exercise (such as weight-lifting) at a moderate level for forty-five minutes.
- Mondays and Fridays – These are the designated rest days, which are much-needed for you to prevent injury.
You should remember that the main goal of the race is for you to enjoy the race and feel accomplishment in reaching the goal, and not to finish the race at a certain amount of time.
There will be other longer marathons for you to push yourself further and reach the finish line at a faster pace – in the meantime, have fun on your first 5K marathon!
Cover photo: weheartit.com
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