How to Run a 5K: Top Preparation Tips

With cool fall temperatures on the horizon, now is the time to start preparing for prime running season. In this week’s 2 Your Well-Being discussion, Michael Rigby, DO, shares top his top training tips for running in a 5K:

1. Before you start running, be sure to discuss your health with your health care provider. It is especially important to talk to your provider if you have chronic health issues, past injuries or joint pain in your ankles, knees and hips. Your health care provider can help you understand how to run safely with your specific health needs in mind, which will help set you up for success.

2. Make a training plan with your goals in mind. Do you want to be prepared to run in a specific event? Do you want to run to improve your general fitness? What fits into your schedule? Create your training plan with your end goals in mind. Once you have created your plan and have discovered what works for you, stick to it!

3. Allow yourself time to reach your goals. If you haven’t been running, jumping straight into intense training may lead to injury. Rigby recommends starting out with a 15-20 minute run and slowly increasing the intensity of your training by 10% each week.

4. Surround yourself with support. Having a support group or an accountability partner can help you stay committed and reach your goals. Support can come from many places: fellow runners, local running groups and encouraging loved ones (even if they aren’t runners themselves).

5. If you are injured, take care of yourself. As with any new experience, you may run into obstacles along the way during your training. If you’re experiencing pain from an injury that lasts for three or more days, Rigby recommends taking a break from training, using ice and taking anti-inflammatory medications. If pain persists, reach out to your health care provider.

Are you ready to test out your training and sign up for a running event? One of the biggest running events in our community is the Women’s Only 5K Walk & Run. Proceeds from the race fund the Cone Health Mammography Scholarship Fund and the Alight Program – learn more about this event and sign up here: www.conehealth.com/womens-only-5k/


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