You Have to Walk Before You Can Run! By Jason Lewis
Whether you are simply looking for a new fitness objective to work towards or want to run a race for a charitable cause, completing a 5K is an inspirational goal.
You can find events near you using an online database. Before you start sprinting towards the finish line, however, it’s important to prepare appropriately. Trying to overextend yourself without proper precautions can result in injuries. Before you start any exercise program, you should check in with your doctor if you have heart disease, arthritis, high blood pressure, or other major conditions. Once you have the necessary “okay” from your healthcare provider, follow these tips for a successful 5K training, such as getting a good fitness tracker and finding a running partner.
Buy a fitness tracker
A wearable fitness tracker can help you review your training runs and keep track of your overall physical activity. This can be motivational, allowing you to clearly see your progression over time as you compare current and past stats. These devices can even protect your health: The latest Apple watches have features like fall detection, emergency SOS systems, and an electrocardiogram (ECG) monitor to check your heart rate. The newest in the series of Apple’s smartwatches, the Apple Watch Series 5, will be released soon. Or, you can look into another fitness tracker like the Garmin Vivoactive 3, which monitors your steps and sleep habits.
Increase your distances slowly
Don't try to run a 5K straight away, especially if you tend to lead a sedentary lifestyle. You need to gradually increase your distances to avoid overexertion. You also want to give your muscles time to rest between workouts to avoid strains. The Couch to 5K app gets you ready to go from couch potato to successful 5K finisher in just eight weeks. You follow along to workouts that teach you to gradually build up strength.
Get a motivational running buddy
If you aren't normally physically active (and especially if you don't really love to work out), then grabbing a friend to get through your exercise session can be hugely helpful. Researchhas actually shown that having a companion increases how much exercise people do. Ask if there is a friend who wants to buddy up with you as you prepare for your 5K—or even run it alongside you. Many cities also have runner's groups you can join.
Invest in the right footgear
You don’t want to hurt yourself and ruin your chances of finishing your 5K because of an unnecessary injury. A good pair of running shoes is essential to preventing damage. Live Strong explains the importance of proper footgear. For one thing, shoes cushion the impact of your foot hitting the ground, minimizing the shock on delicate joints like ankles and knees. A proper fitting pair of shoes also prevents painful issues like blisters from developing. All of this can add up to improved athletic performance and an even better 5K time.
Warm up, cool down, and stretch
When you jump right into a workout without warming up first, you increase the odds of muscle damage. You need to loosen up your muscles with some light physical activity and stretching before heading out on a longer run. It's also important to cool down. Aaptiv provides stretches specifically tailored to runners, which target essential muscles that tend to get tight from jogging, such as the hamstrings and quadriceps.
With these tips and tools, you will be well on your way to training for a successful 5K run. The sense of achievement this accomplishment will give you will be well worth the investment. Studies even show that “runner’s high” can become a real addiction. After your first 5K, you may very well be ready to tackle a 10K next!