Sat | Oct 20, 2018

Fit 4 Life | Ready to Run

Published:Wednesday | January 10, 2018 | 12:01 PMMarvin Gordon
Five-week 5k training plan - Run for the time indicated and don’t skip rest days. For HIIT days, Follow The Gleaner’s Fit 4 Life HIIT guide.
A major part of training is learning to pace yourself. Try to maintain a fast enough pace but not so fast as to fail the talk test.
1
2

The new year brings with it the renewal of the corporate 5k circuit. Yes, it's almost time for Sigma run already. Time to sign up and buy your running shoes. Oh, and that other thing – training.

Whether you do it for the charities or you just enjoy the race, competing in a 5K run is tough. While many people challenge themselves to run to the finish, at some point most participants find themselves walking. “But I've been working out since January”, you think, as your pace slows and you find yourself struggling to keep up with the walkers. 

If you decided to challenge yourself to run to the finish – again – this year, check out these tips we've provided to help you over both lines – running.

5K TIPS

 

Pace

A major part of training is learning to pace yourself. Try to maintain a fast enough pace but not so fast as to fail the talk test.

Walk

If you are forced to stop and walk, do so. Do not count it as a failure. Walking will allow you to be able to complete the exercise without actually stopping.

Pay attention

Running, especially on hard surfaces, is tough. Pay attention to your body. While some soreness is to be expected, excessive pain is usually a sign of injury. 

Rest

To prevent injuries and get the most out of your training, be sure to get adequate rest. Rest means not only getting enough sleep but also taking days off from training to allow your body to repair itself.

Fuel for the road

When preparing for an event, fuel is just as important as training. Focus on maintaining a balanced diet. Replace sugars with complex carbs and healthy fats to fuel those long runs. Back that up with protein for repair and you are off to a good start. Avoid heavily processed foods and excessive sugars.

Don’t forget to drink adequate water – and not only on training on race days. 

Run for the time indicated and don’t skip rest days. For HIIT days, Follow The Gleaner’s Fit 4 Life HIIT guide.

* Marvin Gordon is a fitness coach; email: marvin.gordon@physiqueandfunction.com; yourhealth@gleanerjm.com