Setting up for Success: 5 Tips for Running A 5K

19 Jul 2021

August is right around the corner and that means the 5x5K FOR GOOD Denver is coming up as well! Whether you’re a seasoned runner or are just starting out, we’d like to offer 5 tips that will set you up for success — regardless of whether you’re running one 5k, or all 5 in 24 hours!

Tip #1: Incorporate High-Intensity Interval Training (HIIT) when training for a 5K

High-Intensity Interval Training is extremely beneficial to your body’s metabolism. Throwing in exercises at different speeds and different weights can prevent you from plateauing, burn more calories, and keep a healthy heart rate. Keeping your mental and physical fitness in check before and during a 5K is what can push you to that finish line.

Tip #2: Create a high-energy playlist that motivates you

We’ve all been at that point in our workout where our body and mind feel defeated, and we can’t possibly lift one more weight or take one more stride. The reality is that most of this is all in your head. Having a playlist comprised of your favorite pump-up songs can prevent your mind from getting in the way of being able to finish your workout strong. If you find yourself struggling in the middle of a 5K, try to focus more on the music instead of thinking about how you are able to finish.

Tip #3: Join a running group or train with a friend

Accountability is very important when training for a 5K. Though 3.1 miles might not sound like a lot, it’s easy to assume you’ll be able to complete it with no problem. In reality, you’re much better off by training for the 5K so you don’t end up cramping and unable to run come race day. Training with a group or a friend helps keep you on a training schedule, gives you someone to keep pace with, and cheers you on to keep going.

Tip #4: Settle into a sustainable rhythm and aim to run negative splits

Read that to yourself and then read it again. One of the worst things you can do at the start of a race is go in sprinting. Track what your split times are during training and aim for a similar pace right off the bat. Maintaining a sustainable rhythm ensures that you won’t get overly tired early in the race and will be able to finish strong instead of burning out.

Tip #5: Don’t go overboard on water

It is imperative that you stay hydrated at all times but drinking too much water is a possibility, and it may hinder your race performance by depleting your body’s electrolytes. Since electrolytes are essential to physical activity, we don’t want to get rid of them. Water is in no way bad for you, just try throwing in a sports drink to fuel your body properly in training and on race day.

Have any tips that never fail you when training for a 5K? We want to hear them! Let us know in the comments section.

 

PLEASE NOTE: THE HEALTH, SAFETY AND TRAINING INFORMATION PROVIDED TO YOU IN CONNECTION WITH YOUR PARTICIPATION IN THE 5X5K FOR GOOD IS NOT INTENDED TO REPLACE OR BE CONSTRUED AS MEDICAL ADVICE AND ANY SUCH INFORMATION IS NOT A SUBSTITUTE FOR SEEKING MEDICAL ADVICE OR TREATMENT FROM YOUR MEDICAL PROVIDER. BEFORE STARTING ANY EXERCISE PROGRAM OR FOLLOWING ANY RECOMMENDATIONS, ADVICE OR OTHER