Tuesday, August 6, 2013

How to Train for a 5k Race

There are many reasons to choose to sign up for a 5k race through or another site. For runners, it’s the opportunity to put their skills to use and beat their personal record. For non-runners, a 5k helps them get in shape and accomplish something new. Whatever category you fall into, completing a 5k race will benefit your physical and mental health and give you something to brag about. To accomplish this 3-plus-mile race, you should put in the time and effort to succeed at this task.

Running Regimen
You can prepare for the race within 2 to 3 months. Lace up your sneakers, fill up your water bottle, find a running buddy, and get going! If you’re an amateur runner, don’t feel you have to start fast; in fact, it’s best that you start out slow and steady. For the first week, focus on walking for half an hour a day, 5 days a week. For the 2 to 4 weeks following this period, switch between walking and jogging during your exercise sessions. As you progress, extend your walking/running time or the amount of distance you take. A couple of weeks before the race, you should run a practice 5k. When you get closer to the race, perhaps a week prior, relax a little bit more on the training and rest.
Food Consumption
You may wonder what you should eat for the upcoming race. Know that it’s never too early to start healthy eating patterns. Like Mother always said, eat your fruits and vegetables. Feast on poultry and legumes to gain your lean protein intake. Carbohydrates are excellent for fueling your body. Whole grain breads and cereals work wonderfully. If you’re concerned about proportions, it’s recommended to eat 50% carbs, 25% healthy fats, and 25% proteins. Hydration is essential as well. Eight to 12 ounces of water each day will do the trick. For the day of the race, consume a light breakfast. You can go with a banana or a bagel and call it good. Many runners like to fuel up on pasta before a race. For more ideas, visit

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