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5k Training for Beginners

Tips for beginner 5k training. Get from the couch to the 5k with these running tips.

Are you ready to challenge yourself at the next local race? Fitness Instructor, Casey Walker has given us some tips for training for a 5k. These tips are the perfect way to JumpStart your running and get 5k ready! Remember, injury prevention should always be a number one priority when training, so be sure to do the appropriate stretches and recovery moves. 

Follow Casey’s 6 Tips and let’s get moving! 

1. You will need roughly 13-weeks to get into shape for a 5K

2. Plan to have at least 2 rest days a week

3. Strength and flexibility exercises will help with training:

    -strength exercises prevents injury

    -flexibility- foam rolling

4. Do not forget your core and back exercises

5.ALWAYS INCLUDE WARM-UP AND COOL-DOWN

    -warm-up: important to increase circulation to working muscles and heart

        -5-10min dynamic warm-up, easy pace waling w/ leg swings, hip openers, etc.

    -cool-down: important to gradually bring HR and breathing back to normal 

        -static stretching, quad, calf, hamstring, etc.

6. Add some run/walk routines to your weekly workouts:

    -run 6mins

    -walk 12mins

    -run 9mins

    -walk 15

 

The key is to build up to a steady run. A little bit every day will go a long way. Follow these steps and you will be ready to go come race day! For more workouts and fitness advice visit our website.