How To Train Your Way To A Faster 5K Race
Fitness April 24, 2023 Hannah Lamarque
Dusting off those running shoes is one of the best ways to give your health a boost in the right direction and improve your fitness. Want another reason to pick up the pace? Try booking yourself in for a race. A 5k running race is a great entry level event to try and signing yourself up for one can make it easier to work towards something in your training schedule. Even if you’re not a natural born runner, you can adapt your routine in order to make the best out of your health and go that little bit faster. Starting out with the right kind of mindset can help you to go further than ever before and if you’re trying to perfect your next 5k time, these steps will help you get on the way.
- Keep Your Training Within Reason
While you might be tempted to get out your running shoes every day of the week, doing so can inhibit your chances of getting a good time in your race. Instead, try keeping your training schedule within reasonable limits. Running 3 to 4 times per week will give your body enough time to recover from a heavy schedule while allowing you to try out different techniques. Try varying your pace throughout the week, too, in order to push your fitness in the right direction.
- Give Yourself A Good Warm Up
Stretching your muscles after you workout can help to reduce injury but doing so beforehand can help you to go one step further. Active warm ups will help to reduce injury, get your blood flowing and loosen up your body’s muscles. Try incorporating exercises such as lunges, skipping and leg swings into your warm up routine and leaving static stretching to after you’ve finished your exercise.
- Get Some Good Kicks
When it comes to running, your trainers are your most important piece of gear so make sure you choose wisely. Many sports shops have a specialist fitting service included which can analyse the way you move and find the right kind of trainer for your feet. Finding a pair of good fitting, cushioned trainers can help to protect your joints from injury and give you the spring in your step you need to keep going.
- Keep Your Schedule Regular
Picking up any last minute habits right before your race is not a good idea. Suddenly switching up your schedule will set your body out of step and make it harder to get going on the race day. When you wake up before your 5k, keep your schedule the same as you always have. That way, you give yourself the best possible chance of success!
- Look After Yourself
When the race is done, you can give yourself a big pat on the back but your work does not end there. Cooling down in the right kind of way can keep your recovery process to the shortest possible time and make it easier for you to get back on track once again. Try gently running about a mile afterwards and rolling out your muscles using a foam roller. The better that you stretch, the less sore that you will be feeling in the morning.