Congratulations on a great decision. Participating in a 5K is a fun way to support community fundraising events, spend time outdoors with other people and get the exercise your body needs. If you’re not already engaging in regular, brisk walks or are getting back into a running routine, SSM Health sports medicine physician Dr. Katherine Fox says start by working your way up to a 20-minute walk.
Training for your first 5K
“I encourage novice runners or those returning to running to start with a run/walk progression plan,” says Dr. Fox. “This typically includes alternating between short one to three-minute segments of running and walking.” For injury prevention, Dr. Fox notes you can increase the time and total distance you run by about ten percent per week. She also recommends running three or four days per week when training for a race. Off days should include strength training, time to rest or low impact activities like yoga.
If you need extra motivation or find that your solo running routine is a little lonely, Dr. Fox says there are ways to make your training enjoyable:
- run with a friend, partner or find a local running group to join
- listen to music, podcasts or an audio book
- watch a show on the treadmill
The night before your 5K
The night before a 5K is a great time to fuel up, make sure you’re hydrated and get quality rest before your race. Dr. Fox recommends:
- eat a healthy meal of complex carbohydrates, lean protein, fruits, and vegetables
- avoid alcohol and caffeine which can lead to dehydration
- get a good night’s sleep so you feel energized the next day
What to eat on the day of the 5K
On the day of the 5K, Dr. Fox notes that you may be a little nervous or wonder what you should eat.
“The day of the run is not the time to experiment with new foods,” she warns. “Ideally, you’ve had your pre-race meal several times during your training. Since running is a form of cardiovascular exercise, I recommend eating a meal of primarily complex carbohydrates and some protein within one hour of the start of the race. Examples would include whole grain or sprouted grain breads, steel cut oats, whole fruits, protein pancakes and nut butters.”
For most 5K racers, water is enough to stay hydrated. If you’re running for longer than an hour, though, Dr. Fox recommends drinking an electrolyte drink like Gatorade.
Who should not participate in a 5K
While there are many benefits of running, it isn’t right for everyone. People with heart disease should talk to their healthcare provider before starting a running program. Also, those with hypertension, diabetes and high cholesterol may need a stress test to check for active heart disease. When in doubt, mention your exercise plan to your primary care provider for guidance before you start.
If you’re experiencing pain while training, request an appointment with one of our sports medicine providers to help you get back on the run.
