A 5k distance race may not sound much at first, but 5k run training programs still does exist. As a beginner, one must accept the fact that running long distances so suddenly takes extensive toll on our body. We have to get our bodies adapt to the strain of running. Tendons and ligaments can be injured all too easily if one goes from the bottom of his physical level to 5k racing too quickly. Before you start on your first race, professionals agree that you should establish a six month foundation of running. All you have to do is consistently perform running at least three times a week. You don’t have to worry about finish time or pacing. During this base stage, you just have to let your body adapt to the rigors of the road by slowly going through easy, comfortable and jogging like runs.
Running comfortably means that you should be at a speed level in which you could talk understandably. The effort you exert in running should be at a low enough level that you can speak. It’s okay to take deep breaths between sentences, but you don’t want to “huff and puff” between every word. 5k run training especially for beginners should have a constant easy pace. You need to avoid the temptation of increasing your speed. Keep in mind that you will have many opportunities to run hard once you are done with the base stage we are establishing. Don’t wait to tale walk breaks. By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of the long one. Alternate between jogging one to two minutes and walking two to three minutes; and as your 5k run training increases you can adjust your run/walk ratio to running five minutes/walking one minute on your long runs.
With the accumulated distance you put under your belt with these easy runs, we slowly move towards the goal of raining your lactic threshold level. Lactic acid is a natural by-product of energy production. Normally, excess lactic acid is converted to energy. When the intensity of your running reaches a certain point, more lactic acid is produced than your body can process. This causes a decrease in efficiency of your muscles. The point at which lactic acid starts to accumulate in the body is called your lactic threshold. As the runs become longer, be sure to keep your blood sugar boosted by eating an energy bar (or equivalent) about an hour before exercise. Drink water continuously before and during the exercise.
As someone’s physical fitness level increases, his nutritional demands changes towards the positive with it. In order for someone to maintain a good enough body to take the rigors of the road, switching into eating foods as healthy as your workouts needs to be learned. 5k run training demands a lot from a person which ultimately changes his habits. Whole grains, vegetables, fruits and beans are healthy food examples that we want to consume while at a 5k run training. If you’ll notice these are kinds that are high in fiber. It is easy to separate them from the bad ones.
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