Preparing for a 5km run
I have lost count of how many clients have asked me to help them get fit to run a 5km run.
I love running and have settled into more so now since having two children (now 7 & 5). My goal after having Archer (7) was to run my first official ½ marathon. Archer was born in the January and I ran that ½ marathon in the October of that year. That gave me plenty of time to recovery from child birth and to allow my pelvic floor to recover and get my running rhythm back in order. ( I had a non complicated birth, so for some it may take longer to be able to start or begin running).
So for me I also believe that it’s great to have a goal and complete it, however everyone thinks that measuring your fitness goes hand in hand with a 5km run!. Please there are other fitness goals you can do, but if it’s a 5km run then lets get you sorted :-
- Firstly have a running plan, work out when you’re going to run this 5km fun run (or just your own 5km run).
- Once you have the date, work your running plan back from that date to say 6 weeks.
- Each week you should incorporate 3 or 4 runs in, all different distances and paces; eg wk 1 – 10 min easy pace with 10 min walk, 15-20 mins up stairs or hills, a long easy pace until you can’t do it anymore, good to start with about 20-25 mins. Then each week add a bit more time or less walking time, try a few more quicker sets on the stairs and try your long run staying at same distance but increasing the pace. (I will post some running plans up to follow).
- Each week you need to incorporate some strength work and cross training as well as yoga or stretching. I always have my clients engage in strength work, this helps in many ways as their muscles can handle the running better and their core work is important as it helps hold the upper body up during running, you don’t slouch which then effects your posture and your breathing. (All very important when running).
- Invest in a foam roller if you are enjoying your runs and can see it being a weekly workout, as you put a lot of force on your body, so be kind to it by rolling out, or have regular massages.
- Eat right before and after your runs and most importantly keep hydrated before and after. This affects your run itself and your recovery.
- Sleep; make sure if it’s early morning training sessions you are in bed early, 8 hours sleep is ideal. (I am a morning runner – in bed at 9pm and up at 4.30/5am. Believe me it makes a difference on your performance).
- Shoes; make sure you are correctly fitted for shoes so you do not end up with shin splints, hip/back or knee issues. If you have a shoe that supports your strike it is less likely to get injuries as stress fractures are very common in runners, if you don’t look after yourselves (this is more common in longer distance running, but best to start with good habits – not bad ones).
- MOST OF ALL ENJOY IT, IF YOU DON’T MAYBE LETS TRY SOMETHING ELSE????
