GRAND Magazine - July/August 2017 - 35
grand health
A stepwise guide
to train for a 5K race
BY KEVIN M. DUPREY, D.O.
S
ummer's the perfect time to sign up for a race
to motivate yourself to get into better shape.
The most popular distance is the 5K, five kilometers, just over three miles. You can do it if you train.
(Check with your doctor before beginning any exercise
program!)
Step 1: Choose wisely
Pick a race at least two or three months away to allow
enough time to prepare. Check the course for varying
terrain (hills can add challenges). Think about finding a
training partner.
Step 2: Build a base
Don't run too fast too soon, or you risk injury. Run slowly
for the first 4-6 weeks of training. Focus on increasing your
aerobic capacity. Start with a distance you're comfortable
running, be it a quarter-mile, or three miles. Intersperse
running with walking to build up your distance. Your running pace should enable you to hold a conversation. Run
a bit longer one day a week to build endurance.
Step 3: Rest
Let your body recover between runs to help prevent
injury. To do this, run every other day, or cross train
between runs by biking, swimming, or doing other
cardio exercise.
35 GRAND
JULY AUGUST 2017
Step 4: Speed it up
After building your base, add one day a week of faster
running. Try "fartlek," in which you mix faster running
with slower running at 3:2 ratio, (3 minutes of faster
running then 2 minutes of slower running) repeating
3-5 times.
When you're comfortable running faster, work
toward "tempo pace," in between your slow and fast
running pace. Start tempo runs around 10 minutes,
then increase the time each week.
Step 5: The week before
Decrease your running the week before a race so you
feel good on race day. Sleep well and eat carbohydrates
several days leading up to the race. Try to avoid making
any sudden changes to your routine the week before
the race. This includes diet, shoes, and workouts. On
race day, relax and use all your "race jitters" energy to
power through to the finish line.
Dr. Kevin DuPrey specializes in sports
medicine and enjoys working with patients of
all ages and abilities. His holistic approach is
to look at the whole picture and help prevent
future injuries.
https://www.facebook.com/GRANDmagazine/
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https://www.healthgrades.com/physician/dr-kevin-duprey-g8gn3
GRAND Magazine - July/August 2017
Table of Contents for the Digital Edition of GRAND Magazine - July/August 2017
Contents
GRAND Magazine - July/August 2017 - 1
GRAND Magazine - July/August 2017 - 2
GRAND Magazine - July/August 2017 - 3
GRAND Magazine - July/August 2017 - Contents
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