COUCH TO 5k TRAINING
Our team can help you prepare for you first race or improve your next race time. We teach you how gradually change and advance your training program, how to prevent overuse injury, and how properly fuel your body.
11 TIPS TO PREPARE FOR SUCCESSFUL 5K:
1. Sign Up For an Event – commit and do not back out. Sign up for the race a few months from today and have enough time to prepare.
2. Do not over exercise – start gradually and build your endurance slowly, do not hurt yourself or burn out. Beginners start with walking first, then mix in running, and build running time as time goes.
3. Warm-Up Properly – you have to warm up before every workout. Warming up prepares your muscles to work efficiently and increase body temperature. You are also less likely to get an injury or pulled muscles.
4. Stretch – Stretching will be your best friend when you are recovering, as it keeps your muscles lose and helps them heal faster.
5. Cross Training – Takes redundancy out of you training program, help prevent overuse injuries, and keeps fat burning.
6. Resistance Training – Helps prevent muscular imbalance, weakness, and injuries. Also helps to build speed, give strength to run up the hill, and finish race strong.
7. Eat Properly – You must eat nutritious food while you are training. Your body is under stress and you need to feed it with foods that are high in minerals and vitamins to help your body recover and prepare for the next day’s training. Do not forget your post-run recovery. Refuel with carbohydrates, protein, and a lot of water within 30 minutes after you finish.
8. Stay Hydrated – you need to drink plenty of water on your training days and rest days as well. Make sure to hydrate properly before the race, get up early, and drink the largest amount of water then. Try to consume less water 2 hours before the race; you do not want to make too many bathroom breaks during your race.
9. Wear Something Comfortable – Race day is not the day to break in a new pair of shoes or run in shorts or tops that you have not run in before.
10. Have Fun! – If you are not having fun then there is no point in doing this. On race day, release yourself from pressure. If this is your first time then do not place a ton of expectations on yourself. Pace yourself to finish in a time that satisfies you. Do not try to sprint the whole thing, but push yourself to keep a pace that you trained for. Running with friends or family that you have been working out with is a good way to keep a solid pace. You can keep each other going throughout the race.
11. Celebrate! – You only get one first 5K, so make it count! Run to the finish with what you have left in the tank. Once you are done, celebrate your accomplishment with family and friends.