6 Tips to Prep for a 5K From an Endurance Expert
Leave a CommentSpring is here, and the running season has begun! Chances are, if you or somebody you know is a runner, you have heard of a 5K. A 5K stands for five kilometers, which is a race just over three miles (3.1 to be precise). Many communities host a 5K, or even multiple 5K races throughout the year. In fact, 5K is the most popular distance for road races in the United States, with 17,000 recorded 5K’s in the USA in 2016. Each runner completing one of these 5K’s undoubtedly wants to have an enjoyable and successful race.
As an endurance sports physical therapist, I work with many runners. Completing, or even setting a personal record in the 5K, is primarily accomplished through a smart training period and disciplined race strategy. Here are six tips for proper preparation to run a 5K.
1. Give yourself plenty of training time
If you have been running regularly for several months already, you will need less time to emphasize race training – think 3 to 5 weeks. If you are in “gym” shape but haven’t been doing much cardiovascular exercise, plan on 6 to 8 weeks. If you are entirely new to exercise, give yourself longer than this time frame based on your tolerance. The reason for a long training period is to acclimate your body to the demands of running. If your training is too short, one of two poor outcomes is likely: you will run slower than expected, with more pain during the 5K, or you will develop an overuse injury while training, which leads us to tip number two.
2. Continue strength exercises during your training period
Strong muscles and tendons are less likely to become injured while running. Key muscle groups include glutes, quads, core, and calves (gastrocnemius and soleus). These muscle groups should be trained once to twice per week, to maintain your ability to run. When these muscle groups are strong and healthy, you lower your risk of developing an overuse running injury.
3. Train on the type of terrain you will race on
If you plan on running a trail 5K, do most of your training on trails. If you know your 5K route will have many hills, incorporate hill training sessions. Research into exercise and physiology has developed the SAID principle. Specific Adaptations to Imposed Demands (SAID) indicates our bodies adapt very specifically to the type of exercise we complete2. Hence, frequently running on pavement makes our bodies better at running on pavement, but it might not translate to better efficiency when running on gravel. Look into the 5K course you will be running to see what you will be racing upon.
4. Nothing new on race day
Race day is not the time to try a new pair of shoes, a new type of breakfast smoothie, or even a new pair of running shorts. Race day is about executing the training plan you have finished over the past few months. You can’t be sure how new shoes will fit or if they will give you blisters. You can’t be sure if a new breakfast smoothie might upset your stomach and make you miserable during the race. Stick with what has already worked during your training period.
5. Plan your race pace, and don’t get too excited at the start line
Especially if this is your first 5K, it is easy to get caught up in the energy at the start line. Before starting gun fires, most runners will likely feel some pre-race excitement. This is natural and something to mentally prepare for on race day. However, you don’t want that excitement to affect your running pace. Unfortunately, you will likely see some runners who ignore this advice. They sprint from the start line, full of vigor for the first quarter mile, only to lose steam and trot the remainder of the race. Know that you will be excited at the start line but be disciplined to stick with your normal pace.
6. Stay moving at the finish line to decrease soreness
You just finished running a 5K. I know you are out of breath, and your feet might be sore. Avoid the temptation to sit down immediately after crossing the finish line. Instead, keep moving with some easy walking for 10-15 minutes. Doing so will continue circulating blood through your legs and body, which will decrease the likelihood (or severity) of muscle soreness. This might mean planning ahead with dry or warm clothes.
Are aches and pains interfering with your 5K prep or recovery? Speak to an endurance rehab expert at Athletico! Find your closest location at athletico.com and call for a free assessment with a physical therapist.
*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.
The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.
References:
1. https://www.statista.com/statistics/280485/number-of-running-events-united-states/
2. Reilly, T., Morris, T., & Whyte, G. (2009). The specificity of training prescription and physiological assessment: A review. Journal of Sports Sciences, 27(6), 575–589. https://doi.org/10.1080/02640410902729741
