How to run a 5k: Top Tips for Training and Race Day

Top 6 Training Tips!

How to run a 5k in 6 tips!

• 1Start off slow and build up The worst thing you can do when you start training to run a 5k is to push yourself too hard in the first few days. Take it easy, go for a few training runs and make sure you get home out of breath, but don't push too hard and don't injure yourself!
• 2Bring a friend! Running is always more fun with friends, bring a buddy along to help pass the time, help commit to running every few days (harder to pull out if someone is counting on you...) and get both of yourselves healthier while having fun!
• 3Hydrate! You probably know that you should drink 8 glasses (8oz) of water a day (that's about 2 liters for you metrics), but do you really do it? Try to drink 2 glasses after coming home from a run, and try to hydrate throughout the day. Keep a bottle by your desk in the office so you can sip at it throughout!
• 4Track your progress Keep track of how your training is progressing- you can do this through RunKeeper, through the Garmin Forerunner) (shown below and here) or just through a simple pencil and paper. Look to tracking each day you run, how much distance and what your time was. If you've got the Garmin, you can also track heart rate, elevation, speed throughout and so on, which is even better!
• 5You always have time I'm not saying that you have to train every day (in fact you should be looking at every 2 days), but never use not having enough time as an excuse. A change, run, shower and change can take as little as 20 or 30 mins. Can you really not spare 30 mins in the 1440 minutes every day??
• 6Go faster If you haven't got time to go for a long run, go for a shorter one, but push a bit harder and go a bit quicker! This will do wonders for your cardio, and will allow you to squeeze running in, even if you've got a packed schedule! And of course, you'll get a better time when you run a 5k for real!