Once you’ve been bitten by the running bug, you can’t wait for your next challenge! For some, it might be shedding an extra five pounds, adding another mile to your weekly log, or training for your first 5K. If training for a 5K is your next challenge, then lace up your shoes and get ready to run!
Why a 5K?
A 5K race is a fun introduction to the racing arena. It’s easy to train for and it appeals to all different fitness levels. The comfortable 3.1 mile distance is manageable and safe which makes it popular among newbie runners and hardcore crossfit athletes as well because in reality running is only a small part of our training so a 5k race is perfect.
Check out these top tips from the coach
Selecting a Plan
There are several programs available for runners that range in difficulty from new, to intermediate, to advanced. It’s a good idea to follow an expert approved training program to help you get ready for your first 5K. Picking the program that will work for you depends on your running experience and fitness level.
One of the easiest programs out there combines a warm-up, walking and running, and a cool down. The only real requirement is that you should be able to walk, at a conversational pace, for 20 minutes. This is a perfect plan for people with little running experience.
However, if you engage in other types of physical exercise other than running and have some running experience, you’re probably ready for something a little more challenging!
To get an idea of how these different training programs are structured, start by reading some of the periodicals on the market that feature these programs. Here are some of the popular magazines that you can find in supermarkets or bookstores that include easy 5K training programs: Women’s Running Magazine, Runner’s World Magazine, and Running Times Magazine. Check your local library for back issues if you can’t find a 5K training article in a current issue.
Invest in Good Sneakers
Now is the time to get rid of those old worn out tennis shoes, and invest in a pair of real running sneakers. Don’t rely on large sporting good stores for support in buying running sneakers. Seek out a specialty running online store, so you can get meaningful and individualized advice. Expect to spend around $80 for a good pair of running sneakers; it’s money well spent.
If you are short on cash and need to buy a pair of shoes that will be good for crossfit and running I would advise the Reebok Nano’s, check out the dsstuff guide for the most up to date list of shoes with reviews.
Finding a 5K Race
You made the decision to train for a 5K, you’ve picked out the training program that’s right for your fitness level, and you bought new running shoes! Now what! Well, this is the fun part because there are probably several 5K races happening nearby. All you have to do is find the race that appeals to you.
Check out these websites and resources for more 5K race information:
● Visit a running specialty store because often times they display brochures or flyers advertising races around town.
● Pick up a local magazine on the street that features events, including sports, in your town; these are usually free.
● Conduct an Internet search for 5k races in your city or town.
● Check out Runner’s World Magazine online and use their race finder feature: www.runnersworld.com/race-finder
● Check out Active.com as they list road races in various neighborhoods throughout the country.
● Cool Running.com – Another great website for locating race information
● Road Race Runner – Very popular for finding race information
After crossing the finish line of a 5K, you just might get bitten by the racing bug, and your next big challenge will be a 10K!