| Training for a 5K race is a good way to test your | | | | race, make sure you find one that is far enough |
| personal fitness limits, add variety to your current | | | | in advance to give you time to get into shape and |
| exercise program and to have fun! Here are | | | | adjust for any inconsistencies in your routine. 8-10 |
| some suggestions for those aspiring to run a 5K. | | | | weeks is a good amount of time to train for a |
| Of course, it goes without saying that before you | | | | 5K, and 12-14 weeks isn't a bad idea, especially if |
| start any type of exercise program it is beneficial | | | | you need to begin with a walking program. |
| to get a medical exam to rule out any underlying | | | | Listen to your body. Pay attention to your aches |
| health issues. Okay? Let's begin! | | | | and pains. Do not be in a hurry to take medicine |
| When you start to train for a 5K run, you are | | | | until you understand why you have a particular |
| going to want to take it slow. Especially if you | | | | pain. Ignoring it will only make it worse. Once you |
| haven't exercised in a while, you don't want to | | | | know what is causing your discomfort, then treat |
| overdo it. Do not get in a hurry to get fit. You will | | | | it. |
| get there, but you have to take a measured, | | | | Speaking of which, make sure your training |
| gradual effort. The key to succeeding in this is to | | | | program allows plenty of rest. You really don't |
| stay consistent. And you cannot remain consistent | | | | want to run everyday as a beginner. You should |
| if you are in so much pain that you cannot run | | | | schedule no more than 4 running exercise |
| properly. | | | | sessions a week. Many seasoned runners run |
| A good rule of thumb for beginners training for a | | | | every day, but they have become used to that |
| 5K run or any running program is to alternate | | | | amount of exercise. Plus, their fitness goals may |
| running with walking. Try alternating one minute of | | | | demand that type of schedule. Plan your exercise |
| running, followed by a minute of walking. When | | | | routine based on what you can do only. |
| you feel comfortable with that, increase the | | | | Last but definitely not least, invest in a good pair |
| running by 15-30 seconds. The idea is to gradually | | | | of running shoes. If at all possible, try to find a |
| increase your endurance. When increasing your | | | | specialty running store in your local area. Once |
| endurance, try not to do too much too soon. | | | | again, take your time when trying on the shoes |
| Staying with your routine for a week before | | | | and prepare to spend about 75-100 dollars on a |
| increasing your intensity is a good idea. | | | | quality pair of running shoes. |
| Take your time! If your goal is to run in a 5K | | | | |