Everything You Need to Know About Running Your First 5k
Guest Author: Gabriel Patel
What all is involved in running a 5k? If you’re new to jogging or running, there are a few things you should do – like buying the right fitness tracker and slowly progressing with your workouts – in order to get on the right track and stay there. Presented by NeeBooFit, this article will guide you through the process so you’ll be in top form for your event.
Where to Start
Whether you intend to run the whole distance at your first 5k, or intermingle jogging and walking, when you’re just getting started in a fitness program, going slowly is a must. Gradually increasing the intensity and duration of your workouts can help you avoid injuries. Even walking can lead to injuries if you overdo it at first. Shin splints, blisters, tendonitis, and any other painful issue can derail your plans.
Also, learn how to track your heart rate. Healthline points out that knowing your target heart rate can help you recognize when you’re overdoing it. You should aim for a workout at 50 to 85 percent of your maximum heart rate. To determine your maximum heart rate, deduct your age from 220.
Your initial outings should be measured by how long you work out as well. Depending on your condition, either just walk or intermingle walking and jogging, and start with just 20 to 30 minutes at a pop. In terms of frequency, aim for two or more sessions per week at first.
Gear Up
Before you take the first step, equip yourself properly. VerywellFit recommends investing in some clothing fit for the task, such as athletic shoes, moisture-wicking socks, and tops and bottoms made from technical fabrics to keep you cool and comfortable. Women also benefit from a well-chosen sports bra.
If you want to use resistance bands while you’re training for your first 5K, NeeBooFit has a nice selection of products that you can use at home or on the go.
Consider rounding out your ensemble with a fitness tracker. It’s a great way to track your program and watch your progress, with bells and whistles to motivate you as you go. As an example, the Apple Watch Series 5 has features like a built-in heart rate tracker, so you can monitor when you reach your target zone. It can also keep you safe in other ways, such as detecting if you should fall, and calling for help if you’re in trouble.
There are Android fitness trackers to consider as well. For instance, the Samsung Galaxy Fit offers sleep tracking, a heart rate monitor, and up to 7 days of battery life. Meanwhile, the Fitbit Versa provides users with a heart rate monitor, water resistance to 50 meters, and 15 different exercise modes. Think through your needs to find the device right for your program.
Lastly, if you’re a fan of using music or audiobooks to motivate yourself while training, remember to get yourself a pair of headphones that are both reliable and comfortable. For people who are working out, wireless headphones are usually the best option, and there are many different products available to choose from.
Know Your Distance
Many people who are new to running don’t have a clear idea about what a 5k is. As Active explains, a 5k is 5 kilometers, or the equivalent of 3.1 miles. If you don’t have a fitness tracker, you might want to map out a course with your car, or you can use a website to plot a route. Remember to begin with a shorter distance at first, and measure your time right from the get-go. As the distance becomes easier, add more intensity, and gradually increase how far you go until you hit that 3.1 mile mark.
Before and After Plans
Every runner should have a routine for warming up and cooling down before and after their workout. From day one, plan on some stretches to limber up your joints and muscles before you get on the road or treadmill. Toward the end of your session, plan on light walking or jogging for at least a few minutes. This will allow your body to redirect blood back from your hard working muscles, and help avoid nausea and tightness.
Getting fit for a 5k is a wonderful health goal. Set yourself up for success by investing in appropriate gear, mapping a route, and taking care of your body. With a solid plan in place, you’re ready to hit the ground running!
Photo by Sherise VD on Unsplash
