How to Prepare for a 5K
As a parent, you work to keep your child healthy during the GOTR season, as they work through the lessons and prepare for the celebratory 5K. If you’ve been inspired by her GOTR experience and would like to try a 5K, or if you are a buddy participating alongside a GOTR youth, SSM Health sports medicine physician Dr. Katherine Fox says if you are not already engaging in regular, brisk walks, start by working your way up to a 20-minute walk.
“I usually 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. Increase the amount of time spent running and the total distance by about 10% per week. Increasing the volume of training too quickly often leads to injuries. Also, it is best to run three to four days a week while training. On the off days consider rest, yoga, and/or strength training.”
If you need extra motivation or find that run/walking is a little lonely, Dr. Fox says there are ways to make your training fun. She suggests running with a friend or partner, listening to music or an audio book, or watching a show on the treadmill.
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. Water is adequate for hydration, but electrolyte sports drinks are generally recommended when the duration of the event is greater than one hour.”
While there are many benefits of running a 5K, it is not for everyone. People with heart disease should talk to their healthcare provider before initiating a running program. Also, those with hypertension, diabetes and high cholesterol may need a stress test to evaluate for active heart disease. When in doubt, mention your exercise plan to your primary care provider for guidance prior to starting.