Are you training for your first 5K run? If so, here are a few tips from UCHealth Physical Therapist, Lindsay Krause:
- Start training with a walk-run program, do this 3 times a week with a rest day between each run. Instead of walking when you are tired, build in scheduled walk times. For example, do one minute of walking followed by one minute of running.
- Train on the same surface that you are planning to race on. If you are training for a road race but are training on a treadmill, your body will not be prepared on race day.
- Keep track of your miles and don’t increase your mileage more than 10% per week. Don’t increase intensity, speed, volume or mileage simultaneously. I prefer to increase my mileage for 3 straight weeks then decrease my mileage on the 4th week. This allows my body to assimilate the training before increasing my mileage for the next training segment.
- Cross train on your off days and do core work and strength exercises to maintain muscle balance. Be sure to include a pre-workout dynamic stretching routine and use static stretching and a foam roller after your workout to maintain flexibility. A 5K is no walk in the park, but with the correct knowledge and training it will be a great experience.
