Four points to remember for a 5k run

Another important thing in these endurance tests is to manage the workout. At times we may get overenthusiastic about our run and tend to practice more. It leads to exhaustion. The saying goes, “Sweat more in practice and you will sweat less in the race”. It doesn’t tell us to run long. It tells us to run on tough terrains and challenging surfaces like going up the hill.

This increases the efficiency of the strides and makes the muscle fibers even stronger. The moment when you stop running is the end point of the inclination. When going downwards, just walk slowly or do little jogs, giving your muscles a relaxed rest.

Do this for 5 to 8 repetitions depending on the energy levels at that time of the day. I don’t suggest you to do these strenuous endurance exercises on the week of your actual run. Hence, it’s essential to maintain equilibrium in the workouts and in the practice sessions.

3) Versatile race pace efficiency: Training at a speed greater than your race day speed is beneficial in many ways. It teaches us to run at more pace in the race which actually needs it (at the beginning, in the middle, and when nearing the finish line) and also makes the actual race day run feel a bit slow.

Unlike a 10k run or a marathon we don’t need endurance at a prolonged level. A 5k run is a combination of increased levels of stamina and pace. This involves running a 2k or a 3k race at a pace greater than our 5k race around the track and then a relaxed walk of another revolution. This should be implemented for a month before the actual race and should not last more than 3 weeks.

4) Post run recovery and injury prevention: If there’s any area that’s nearly neglected during a run, it’s this. We happen to end the time on our workouts when the race is done during training. Hardly do we look into the post run stretching, injury prevention exercises.

Yes! Running hurts a lot. Our lungs become exhausted, our bones may break at any time, and we may fall at any moment. That’s how bad things can be after a great run. After all, isn’t it on our part to do indulge in post run stretching? Towel toe curls, Foot orbits and revised hurdler’s stretch are some which should be a part of our daily routine.

A rich carbohydrate diet with sports drinks serves as carbohydrates and fluids to ignite the metabolism. And, it’s always suggestible to end the workout with proper icing to the injury prone areas and should be done within 15 min after the race.

Having discussed the above, I believe, consistency and patience are the two virtues one needs to possess not only while running but in their real life as well.

Keep your composure going good as you stress yourself and your body every single yard. You will soon be feeling great of what you’ve done so far, and success will all be yours.

Have a good run.