Hopefully, if you’re reading this you have already made the biggest step and signed up for a 5k. The thought of tackling a 5k for the first time can seem daunting and overwhelming. The trick is to have a plan along your journey to the finish line. Anywhere between 65% to 80% of runners of all levels experience running injuries. It is important to be in tune to what your body is feeling and telling you on your road to a 5k. Here are 5 strategies to help you make it to the finish line and without injuries.
- Tip 1: Invest in quality running shoes
- The most crucial investment in starting a running program is purchasing a quality shoe. A proper fitting shoe will make training for a 5k much easier than an ill-fitting shoe. There are many different shoes on the market so it’s important to try different styles and brands to see which one your feet like the best. There is no one brand or shoe style that is right for everyone. Each person’s foot type and run pattern differs, and one shoe that fits someone great is a foot sore on the next person. The fit will vary based on what your foot needs most so, it’s important to get fitted by someone trained to do so. Most running stores will assist and fit customers when purchasing the proper running shoe so take advantage of it!
- Tip 2: Importance of gradually building miles
- It’s important to develop a training plan that allows you to gradually build miles. A good plan will challenge you but allow for success along the way. As you start the running journey, your goal is to get your body used to running. Start by doing a walk-run program and gradually increase the amount of time you are running. For example if you feel comfortable walking for 20 minutes, next time you go for a walk, add 1 minute run segments every 5 minutes. As this feels easier increase the amount of time you are running and decrease the amount of time you are walking. As your body starts to acclimate to running either increase the time/distance or add another running day to your weekly schedule.
- Tip 3: Cross train
- While getting your body used to running is important, it is just as important to build muscles in a different way. Cross training allows your body to build muscle and will make you stronger when you get back to running. It allows those muscles used in running to get a break, but still gives your body a challenge. Cross training can be anything from weight lifting, biking, swimming, or mountain climbing – anything to get you moving and challenge yourself.
- Tip 4: Rest Days
- Equally to how important cross training and running are, rest days are vital to staying injury free. Rest days allow your body to recover from all the hard work. Rest days can be just that, rest, or they can include low impact activities such as gentle stretching, foam rolling or yoga.
- Tip 5: Hydration
- Did you realize your body is made up of approximately 75% water?? For your tissues to stay healthy, they require hydration. Similar to how a dry, withered rubber band will snap more frequently – so too will your tissues. This water needs to be replaced on a daily basis. The amount of water your body requires in a day is half of your body weight in ounces – for a sedentary individual! This water requirement increases when you start moving. For example, if you weigh 180 pounds half would be 90. Therefore you would need to drink 90 ounces of water in a day. If you are nowhere near this, gradually build up your tolerance by adding a few ounces every couple of days till you reach your goal intake.
Those are just a few of the top 5 tips for going from couch to 5k without injury to sideline you. Most importantly listen to your body when training – and enjoy the run!
If you are looking for a little more info on preventing injuries when running, then check out a few courses to help you get back to running at your best.
For those of you who are looking for a little more info on ways to specify your running program based on your strengths/weaknesses then do not hesitate to give us a call us at 610-295-9256 and get started on the path to training for your 5k right away.
That’s all for now! Feel free to post any questions in the comments section below and if you sign up for a course you will be able to get to stay on top of all things Robbins Rehab!
