5K TRAINING TIPS
From Adrienne Tawney - PT, DPT at Orthopaedic Rehab Specialists
PREPARING FOR A 5K RACE
Now that winter is almost gone and the weather is getting nicer, it just makes you want to move more, huh? Running is a good exercise to get you moving without having to drive anywhere or invest too much money into it, and preparing for a 5K race is an easy way to prioritize fitness.
Running Equipment Needed for a 5k
Getting good shoes is really all you need. Go to a reputable sporting goods store and talk to them about your goals with running. Don't buy cheap shoes! Often there is not enough support in them for the impact created by running and you will likely go through them quickly.
Learn How to Run a 5K Race
Finding a good running program can be overwhelming. If running is new to you, a Couch-to-5K program provides an excellent layout of training to meet your goals. They are specifically made for those new to running where they can range from 8-12 weeks or more, 3 days/week, and 30-45 minute workouts. It is a gradual increase in running from walking to where you will not be overworked.
How to Find a 5K Running Program
There are many ways to find these types of programs and tailor them to fit your needs from internet searches to downloadable apps, where adjustments can be made based on current activity levels and how long of a program is desired. The main thing to keep in mind is to gradually increase activity to reduce your chance of injury and burnout. Your running form should transition to a more relaxed and natural feel over time. This will likely happen quicker than you think.
Learn to Pace Yourself
Learning about pace yourself will also go a long way. Running slower for longer will keep you from getting exhausted before your workout is done. These programs work first on duration mainly. Once running is more natural for you, then you can search out a program on improving speed. If you are experiencing pain with running, watch the Pain-Free Running training from ORS Performance Training and/or schedule a Run Assessment at ORS Foot, Ankle & Running Center.
Accountability for Running a 5K Race
Having accountability and motivation will also help, so find a friend who also wants to start being more active. Tracking your progress together will also give you visual confirmation of your improvements along the way.
Best 5K Races in Jackson Michigan
The ORS Race Series is home to the best 5K races in Jackson Michigan! With ten races over the course of eight months, you can find a 5K race that fits your schedule. Getting out of that winter rut can be difficult sometimes, and having a Couch-to-5K program to reference will help keep you on track without a complicated training program. Once you do your first race, you will see how inspiring the running community can be and it will motivate you to continue to keep participate in 5Ks or even longer.
Good luck!
Adrienne Tawney (PT, DPT) is a physical therapist and the Facility Manager of ORS Robinson Rd Physical Therapy in Jackson Michigan. She is an avid runner and is currently in training to become a firefighter.
For more 5k running tips:
Call the Foot, Ankle & Running Center at:
517-962-4437
Run Training is also available at:
ORS Performance Training Center
at 517-878-6180.