01 May Running 101: How to train for and run a 5K race

Editor’s note: This is the third in a week-long series that will provide basic running tips.

Setting a goal to run in a 5K race (3.1 miles) is an excellent motivator for beginning runners. Even if you have to walk part of it, completing a 5K is a great start on the road to fitness.
More experienced runners might try to push themselves by progressing to a 10K, half-marathon or even running a full marathon (26.2 miles).
Many 5K and 10K races and even marathons can be found by checking newspaper or running magazine and website listings.
Here are some tips on how to train for and run a 5K road race:
1. Plan out a program of approximately eight weeks in which you gradually build up to being able to complete a 5K course. It’s OK to mix in walking with running. Ideally, work with a trainer or find articles on running that explain specific running workout programs.
2. Limit wear and tear on your body by mixing in cross training, such as swimming, biking and using cardio machines besides a treadmill to build up your muscles and endurance. You don’t want to put all the stress on your body through running.
3. Make sure you are stretching well and staying flexible.
4. In the final two to three weeks leading up the 5K, take most or all of your training outside instead of running in a climate-controlled gym.
Training outside will teach your body to adjust to hotter outside temperatures, so on race day your body will be better prepared to increase blood volume, keep electrolytes and start the cooling process sooner.
5. Get at least seven to eight hours of sleep the night before the race. Also, avoid caffeine or energy drinks as these can increase your metabolic rate, which will hurt your racing performance.
6. Wear lightweight, light-colored clothing. Dark clothing absorbs the sun’s rays, so wear light racewear that will reflect the rays. This will help keep your skin cooler. Also, look to wear moisture-wicking clothing.
7. Stay hydrated, but don’t over do it. Drink liquids the night before the race and when you’re thirsty on race day. But new studies show you can overdo it – you don’t have to chug a bottle of water at every hydration station. It’s been reported that some people are over hydrating themselves, which can cause nausea.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. Consult a doctor before making any significant changes in your exercise routine or diet. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com