Find out how to start training, what you should eat and where you can test out your skills.
Staying in shape is great for your overall health, but walking for hours on the treadmill, or doing the
same set of weights at the gym can make your exercise routine dull and unchallenging. A great way to
spice up your exercise regimen is to train for a 5K. Even if you’re not a runner, a 5K can be an easy
way to give you a boost into better health.
How to Start Training
The Mayo Clinic suggests gradually increasing your ability to run for long distances by gradually
decreasing your walking time. You would run for 15 seconds and walk for 45 seconds, repeating the
process for 30 minute cycles.
The Mayo Clinic even offers a printable 5K training schedule that tells you what to do from day one of
your training until the day of the race.
What to Eat
Other than starting your training slowly and building up your endurance, another key to success when
it comes to running a 5K is good nutrition.
Carbohydrates are essential to giving your body the fuel it needs when you are training for any
athletic event. But, that doesn’t mean eat your weight in bread products. Healthy carbohydrates
include vegetables such as broccoli, carrots and cauliflower and fruits like apples, oranges and
pineapple. And if you really need a bread fix, try bread and pasta made with whole grains.
It’s also important to stay hydrated. Water is great for hydration, but fruit juices also quench thirst
while giving the body essential vitamins and minerals.
Jessa is the Editor-in-Chief of Hooray for Family and the mom of three energetic children. She has a BA in Mass Communication/Journalism from the University of Mary Hardin-Baylor, and is a long-time resident of Central Texas. When she isn't writing and editing, she enjoys playing board games with her kids, teaching Sunday school and channeling her creativity into craft projects.