Florida attorney Kristin Swanson-Mace spends time away from work walking and recovering from her knee replacement surgery. By regularly walking, Kristin Swanson-Mace aims to tackle a 5K in the near future.
Just over three miles, a 5K encourages participants, both walkers and runners, to train, which maintains their health and offers a sense of accomplishment once completed. For first-time 5K participants, the following areas should be considered:
1. Feasible goals are important. Each person varies in their performance abilities. As such, a person should not base their goal on another participant’s time. Rather, an individual should determine how quickly he or she would like to complete a 5K, within their personal capabilities, and create a training schedule based on this time. At no time should a walker or runner train to the point of pain. If this happens, he or she should adjust their goals.
2. Rest days help with recovery. Depending on the program chosen, a good rule of thumb when training for a 5K is that a runner or walker should actively train a minimum of three days a week and build in at least one rest day in between training. The rest day allows the muscles to recuperate and reduces the likelihood of injuries.
3. Warming up before a walk or run keeps the body limber. Throughout training and even on race day, it is vital to get the blood flowing prior to tackling miles. Warm ups include a three-minute jog with the addition of a couple of quick sprints. Done at least five minutes before any race or training walk or run, the exercise boosts performance and lessens the potential for injuries.
Just over three miles, a 5K encourages participants, both walkers and runners, to train, which maintains their health and offers a sense of accomplishment once completed. For first-time 5K participants, the following areas should be considered:
1. Feasible goals are important. Each person varies in their performance abilities. As such, a person should not base their goal on another participant’s time. Rather, an individual should determine how quickly he or she would like to complete a 5K, within their personal capabilities, and create a training schedule based on this time. At no time should a walker or runner train to the point of pain. If this happens, he or she should adjust their goals.
2. Rest days help with recovery. Depending on the program chosen, a good rule of thumb when training for a 5K is that a runner or walker should actively train a minimum of three days a week and build in at least one rest day in between training. The rest day allows the muscles to recuperate and reduces the likelihood of injuries.
3. Warming up before a walk or run keeps the body limber. Throughout training and even on race day, it is vital to get the blood flowing prior to tackling miles. Warm ups include a three-minute jog with the addition of a couple of quick sprints. Done at least five minutes before any race or training walk or run, the exercise boosts performance and lessens the potential for injuries.