If you are a running beginner and you would like to take part in a race then you need to learn how to train for a 5k often times called Couch to 5K training. The 5K run is the shortest race length and the race that most running beginners can aspire to completing.
However, before you set one foot on the tarmac there are a few things you need to do first:
You need to ensure that your body is actually capable of completing the task. A visit to your doctor should confirm this.
Get any past injuries or niggles sorted out by a physiotherapist. Starting any fitness plan with existing injuries is a blunder but starting a running program will be disastrous.
You’ll also need to spend some money and get yourself a quality pair of running shoes. Wearing the correct shoes for your running style is very important. Try visiting a specialist running store that can test and identify your particular running gait so they can give you the exact running shoes you need. You can also visit our post about foot pronation so you will be well-informed about this prior to visiting a running store.
A mistake most beginners make is to put on their new shoes and start training straight away.
STOP you must wear in your new shoes so your body gets used to the small changes in your foot posture because these changes may cause injury problems. As an alternative wear them around the house or for short periods of time during the day for at least a week.
Do some research, discover how your body responds and adapts all through your training so you know when to increase your training or when to hold back.
Lastly you’ll need a couch to 5k training schedule to follow so you can train for a 5k run properly and avoiding injuries.
This will provide the backbone of your training, it doesn’t have to be cast in rock, if you need days off, take them, but as much as possible try to improve and change things as your schedule dictates.
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