Getting Started

It's easy to get started for a race. Knowing some of the basics will help.

How should I train?

The training plan that would work best for you is one that takes into consideration your level of experience in running 5 k races. If you are a beginner who has never run in 5k races before, the first step should be to consult with a healthcare professional to make sure that you are in sufficient health to attempt the race. If you are, the next step would be to purchase comfortable running shoes. Start with walking the entire 5 km (3.1 mile) distance first. Plan at least 5 weeks of training with 3 to 4 runs per week lasting 30-45 minutes before the race. Plan on increasing your range or speed by 10-15% per week. Make sure you warm up for 5 minutes before running and allow yourself some time to cool off afterwards. Off the track, make sure that you are getting adequate sleep and include lean protein in your diet.

What gear do I need for the race?

Here are some suggestions for running gear:

  • Comfortable, sweat-wicking clothing made of materials like polyester
  • Comfortable running shoes

In addition, it is important to be adequately hydrated and rested before the race.

What are the benefits of physical activity?

There are several benefits that you can get from regular exercise including:

  • Reduction of risk of cardiovascular disease and type-2-diabetes
  • Strengthening of your bones and muscles
  • Improvement your mental health and mood
  • Weight control

It is important to perform physical activity carefully to avoid getting hurt. However, the benefits far outweigh the risks. Moderate-intensity physical activity, like brisk walking for at least 60 minutes every week, is generally safe for most people. It is important to start slowly and increase your level of physical activity. If you have a chronic health condition such as arthritis, diabetes, or heart disease, consult with your doctor to find out if your condition limits your ability to be active.

Learn more about physical activity

Here are some links for more information on 5k runs and physical exercise in general

http://www.cdc.gov/physicalactivity/everyone/health/index.html

http://www.livestrong.com/5k-training/

http://www.runningplanet.com/5k-training.html

http://www.startwalkingnow.org/home.jsp

http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/Physical-Activity_UCM_001080_SubHomePage.jsp