Tips for Running a 5K Faster
If you are taking life 3.1 miles at a time, you’ve probably engaged in numerous 5K runs that are often referred to as ‘fun runs’. You’ve had your ‘fun’ and now you are ready to take your running skills to the next level. However, you don’t have to leave the 5K world behind. There are plenty of ways you can help set a personal best when running a 5K.
Tips for Training
- Build up your endurance by running on hills. Hill running can also help you to keep up your strength.
- Incorporate strength training into your workout routine. Focus on targeting your quads, glutes, core, shins and calf muscles. Consider exercises such as step-ups, squats, lunges, calf raises and bent over rows. These exercises can help forge more power for your use during your run.
- Get your hands on a map of the course route. Familiarizing yourself with the course ahead of time can help to make your run more successful.
- Practice sprinting. You don’t need to sprint a 5K, but sprints will help improve your overall running speed.
Tips for Race Day
- Have a small meal one to two hours before your 5K race. Your meal should be under 200 calories and is ideally made up of protein and easily digestible carbs that are low in fibre.
- Remember to warm-up. Brisk walking, jumping rope or jumping jacks will help to loosen up your muscles and prevent injuries.
- Start out the race strong. Research indicates that starting out strong will allow you to actually finish the race quicker while maintaining a normal pace throughout the race.
- Finish strong! Sprint the last quarter mile if you can. Passing other runners will help to give you an added boost of confidence.