The A Room to Heal 5k was the first 5k I ever ran. I didn’t
train as much as I should have, which was probably the reason it took me over
40 minutes to complete it. Regardless of how long it took, I did it, and I was
proud of it.
This year, the A Room to Heal 5k will be on May 30th.
This gives you well over 2 months to start preparing. A 5k is 3.1 miles, which
is a nice, doable distance. Most people can complete it in 25-40 minutes.
The majority of 5k training plans are 8 to 10 weeks long.
There are countless training plans out there, as well as apps, which will make
training easier. Here are a few to get you started:
Training plans:
Apps:
C25K
5k Runner: 0 to 5k program
Couch-to-5K
Once you’ve picked your training program, you need to make
sure you have a good pair of running shoes. This is important to help prevent
injuries. It’s helpful to visit a store that specializes in running gear to get
fitted for your first pair of shoes. They will be able to assess your foot’s
arch shape, as well as how your foot moves when you run. They will find a pair of
shoes that are perfect for you. In the Binghamton area, Confluence
Running is a great place to get fitted for shoes.
Music is a very helpful tool when training for a race.
You’ll want to choose songs that complement the pace you’re running at. RunHundred’s top 10 workout songs for March
are:
1.
Penguin Prison –
Calling Out (Elephante Remix) – 128 BPM
2.
Yellow Claw & Ayden – Till It Hurts – 146
BPM
3.
Maroon 5 – Sugar
– 121 BPM
4.
Bleachers –
Rollercoaster – 163 BPM
5.
Imagine Dragons –
I Bet My Life (Alex Adair Remix) – 117 BPM
6.
Madonna – Living
for Love – 123 BPM
7.
Fifth Harmony
& Kid Ink – Worth It – 101 BPM
8.
Big Data &
Joywave – Dangerous (Spacebrother’s Electro Stomp Remix) – 126 BPM
9.
Flo Rida, Sage
the Gemini & Lookas – GDFR (K. Theory Remix) – 73 BPM
10. David Guetta,
Afrojack & Nicki Minaj – Hey Mama – 86 BPM
I asked some of my friends who run, for tips, and this is
what they suggest:
1.
Find a running partner, when someone is counting
on you to show up for a run, you’re more likely to do it!
2.
Dress for the weather and make sure your running
apparel is well fitting and comfy.
3.
Wicking socks are great for keeping your feet
comfortable and preventing blisters.
4.
Runners glide helps prevent chaffing.
5.
Don’t eat a full meal before you run, but make
sure you have a little something in your stomach so you have enough energy.
6.
Stretch! Before AND after your run.
7.
Sunscreen, sunglasses and a hat are helpful when
running outdoors.
8.
Use a running belt or wrist wallet to put your
keys, money, and license in.
Of course, if running is just not for you, you can always
walk a 5k. This is great for people who can’t handle the high impact of running
(or just hate running), but still want to get out and have a great time. The
excitement and energy at a 5k is so much fun. You can also enjoy a 5k by
cheering the participants on, volunteering, donating, or sponsoring the run.
I hope I have given you some good tips to get you started
with your 5k training. You can follow us on Pinterest where we have a
board with other great 5k tips. Registration for the A Room to Heal 5k will
begin in mid-March, so keep an eye out for a link to our registration site. I hope to see you at the race!
PO Box 503
Vestal, NY 13850
