Running a 5K is an excellent
goal for new runners. You'll get lots of motivation, as well as enjoyment, from
participating in a race. A 5K race is 5 kilometers long, which is 3.1 miles. It
is the perfect distance for first-timers. Even if you're a couch potato, you
can be ready for a 5K in a couple of months.------
Before you even take your first steps, here
are some important basics you should know.
Get Medical Clearance
If you're new to
running, getting a physical exam from your doctor should be a bigger priority
than choosing a good pair of running shoes.
Run as a team....Yes, do a team challenge it's more fun if you are not an avid runner.
Do a Proper Warm-up
It's not a good idea to stretch cold muscles, so don't start
Do about 5 to 10 minutes of light aerobic exercise to loosen up
your muscles and warm you up for your run. Some good pre-run warm-up exercises
include walking briskly, marching, jogging slowly, or cycling on a stationary
bike. Make sure you don't rush your warm-up.
Begin your run. Don't start out racing, but instead jog slowly at first
and gradually build up your speed. You should be breathing very easily. If you
feel yourself getting out of breath, slow down.
Do a Proper Cool down
After you finish your run, cool down by walking or slowly
jogging for 5 to 10 minutes. Your breathing and heart rate should gradually
return to normal.
Drink water or sports drink to replenish yourself.
Now is a good time to stretch since your muscles are warmed-up.
Stretching is easier when your body is still warm after your cool down.
Drink water at the end of your workouts to rehydrate. If it's
hot and humid, you should also drink some water (about 4-6 ounces) halfway through
Use your breathing as your guide during your
running segments. You should be able to carry on a conversation while running
and your breathing shouldn't be heavy.