By Barbara C. Bourassa
Have you ever wondered how hard it is to train for and complete a 5K road race? We have, too, so we posed a series of questions to Karen Hess, RN, a Road Runner's Club of America Certified Running Coach who lives in Wake Forest, North Carolina. For more information about Karen, visit www.love2runcoaching.net.
Q: What is the basic level of fitness required to run a 5K? In other words, can I train to run a 5K if I've been walking 3x/week for 30 minutes?
A: The basic level of fitness to run a 5K varies depends on what your goals are. To go and complete the 5K distance (3.1 miles) you should be able to walk for at least 45-50 minutes. Sure, you could go out try to complete the distance without the proper training, but then you may not "enjoy" the race, and you'd be setting yourself up for injury.
You also want to buy running shoes, preferably from a "technical" running shoe store, or one that can help decide which shoe is right for you. They can advise you if you need a neutral, stability, or motion-control shoe.
You can train for a 5K from a walking routine, but depending on the amount of time before the race, you may want to consider doing a walk/run approach for your first 5K. If you've been walking 3 times/week for 30 minutes, I would suggest adding in a little running. You can start at 30 seconds to 1 minute at a time followed by a recovery time of around 5 minutes, depending on your fitness level. If that feels too hard, then recover for 7 minutes between jogs. If that feels too easy, recover for 3 minutes. It all depends on each person's current fitness level, and everyone is different.
Try repeating this 5-10 times, then gradually build up to where you are running more than walking (this takes about 6-8 weeks to allow your body to get use to the demands of running more and walking less).
Q: How much time do I need to progress from my walking routine to being ready for the race?
A: I would say around 6 weeks, if your goal is to complete a 5K, hopefully by jogging it with little walking. If you really want to plan to run the entire distance, I would give yourself at least 8 to10 weeks. That will give you plenty of time to slowly introduce running, while letting your body adapt and recover, which lessens your chance of beginner running injuries like shin splints.
I would suggest making your first goal to complete your first 5K distance, regardless of whether you have to take walking breaks. Then you can work toward running the first 5K without stopping. After you have your first 5K under your belt, then you can start to focus on time goals.
Q: How many times per week should I run?
A: Again, that varies, depending on the current fitness level of each person, but I think 3 days a week is a good starting point, especially for a new runner training for their first 5K. I think rest days are important, too. If you're training for your first 5K, you should be able to run 3-4 days per week.
Q: What type of exercise (if any) should I do the other days of the week? What about stretching?
A: Resting and recovery is just as important as running. You need to give your body time to adapt and recover. I usually suggest anywhere from 1-3 rest days per week, but this varies depending on the runner. I recommend cross-training activities, such as the elliptical trainer, biking, light weight lifting, and walking.
Q: What's the best way to select a race? How do I go about finding a race and registering?
A: Check out your local running clubs. I'd look at the course. Is it hilly or flat? I also suggest looking for one that benefits a charity, as that gives you an extra boost to complete the race.
Q: Can you offer some tips for the days leading up to the race? What should I eat or drink? How much should I run?
A: For a 5K, taking two days off should be plenty. You shouldn't eat anything that will upset your stomach the night before. I would not do any leg weights the week of the race. If you are running 4 days a week, I would cut back to 3 days and keep your miles down by 50 percent.
Q: Can you offer some tips for the day of the race?
A: If your race is at 8 o'clock in the morning, it's a good idea to practice your training runs around that time, so you can experiment with foods and see what you are able to tolerate in the mornings. Don't try anything new before your first race!
Q: Do you have any other advice for beginning runners about training for their first 5K?
A: A beginning training group is a great way to get started running. It helps provide motivation and camaraderie as well as giving a structured training plan and advice from more experienced runners.
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