Training Tips to Prepare You for a 5K

November 10, 2015


Preparing for a 5K is an excellent way to whip your body into shape and give you a satisfying feeling of accomplishment. Whether you have never run before or are returning to the sport you love after a long hiatus, there are effective ways to get your body ready for the work that lies ahead. Check out these tips from the Vein Center of Florida & South Baldwin to get you ready to run your first (or your next) 5K.

Choosing Proper Footwear
The need for proper footwear when you begin a running regimen cannot be overstated. High-quality running shoes provide the necessary support for your feet, which in turn supports your entire body during a workout. Head to a store that specializes in running shoes and get correctly fitted based on your foot size and individual gait.

Start by Monitoring Time, Not Distance
You know the 3.1-mile mark is looming with your first race, but early training is not the time to focus on the distance of your run. Shoot for a minimum of 20-30 minutes of running/walking three times a week, giving yourself a day off between workouts to allow your body time to recovery. Slowly build up your endurance, increasing your time or your mileage by no more than 10 percent each week, to gain distance and speed without causing injury.

Create a Schedule
You schedule your doctor’s appointments and coffee dates with friends, but you also need to schedule time on your calendar for your workouts. If a block of time is actually written onto your calendar, you will be more likely to maintain your commitment. Start with a realistic goal and choose a time that is typically open so distractions are less likely to get in the way.

Warm Up the Body
Dynamic stretches are essential before a run to loosen up your body and prepare your muscles for the work that lies ahead. Walking lunges, high knees and soldier kicks are all good options. Once you have completed your stretching routine, get in a brisk five-minute walk before moving into your jogging pace.

Try Some Cross Training
Don’t limit your training routine to running days. Add some cross training with weight lifting that will strengthen your muscles and make your runs more powerful. You can also build endurance and strength by participating in kickboxing or martial arts classes, or by playing regular games of basketball or soccer with friends.

If varicose veins are getting in the way of your 5K training, Vein Center of Florida & South Baldwin can help. We offer a wide range of minimally-invasive vein treatments to eliminate troublesome veins and their -uncomfortable symptoms. To learn more, contact Vein Center of Florida & South Baldwin at 800-910-8346.