How To Run Your Best 5K

RUN 5k YOUR HOW TO BEST (ever!) So you want to run a 5K? A 3.1-mile race is an attainable, awesome feat that anyone can accomplish with a little hard work and an upbeat attitude. And here's your guide to do just that! RUNNING FORM 101 From head, shoulders, knees, and toes, there's a right way to run. HEAD Don't look down! Look naturally towards the horizon, about 30-50 meters ahead of you. UPPER BODY Keep your hands loose and swing the arms front and back, not side to side, with the elbows bent at 90-degree angles. TORSO/HIPS Make sure not to slouch. Keeping your back upright helps with proper breathing and leg stride. The hips should stay pointing forward, not rotate side to side. LEGS Maintain a short stride with a quick leg turnover and a slight knee lift. Your legs should lift from your core, while keeping the hamstrings and glutes engaged. FEET/ANKLES There should be a slight lean from your ankles, and your feet should land on the forefoot (not the heel) right under your center of mass, CHANGE UP TERRAIN Lay the groundwork by switching up the ground you're running on. Just remember, there are pros and cons to running on any type of surface. ROADS GRASS Soft grass puts less impact on the body and forces the muscles to work harder. Just be careful: Slippery or uneven grass could lead to twisting an ankle. ROADS The pavement's flat surface tends to put less stress on the legs – just be mindful of potholes and oncoming traffic. Most tracks are synthetic and provide a slight cushioning. But its oval shape can cause extra stress on the ankles, knees, and hips. SAND Stick to flat and firm sand for an awesome calf workout. Softer, unlevel sand can put uneven stress on the body. ROADS Treadmills promise a smooth surface and control over pace and indine. When condi- tions aren't conducive to an outdoor run, try the 'mill for a quick and killer interval workout. TRAIL The trail's soft but com- pact surface puts less impact on joints. Just be very conscious of slip- pery mud, roots, and other obstructions. AVOID INJURY Pesky injuries can be prevented, or treated quickly once the ache and pain pops up. know your limit 10% TO AVOID INJURY Stick to the 10 Most running injuries result from overuse, so make percent rule. warm up & cool down milage by more Don't increase sure to schedule in rest days - one or two than 10 percent A proper warm up and cool down is each week. essential for keeping injuries at bay. days at least! fix your form terrain Not only will poor form hinder preformance, it could lead to Be cautious ofwhat ground you're (literally) covering, and switch up the surfaces from time to time. strength replace unnecessary pain and injury. train your sneakers Keep track of how many miles your shoes have logged and replace them every 600 miles or six months, if not sooner! Lifting can increase structural fitness, which helps bones, ligaments, tendons, and museles endure pounding. WARMING UP & COOLING DOWN A proper warm-up and cool down is key to a productive workout and reducing the risk of injury. Warm up: Begin walking for 3-5 minutes, building up to a brisk walk before starting to run. Dynamic stretching can also improve performance and reduce the risk of getting hurt. high knees butt kicks Stand tall with your feet hip-distance apart. Raise up your right knee as high as it'll go, and then place the leg back down. Alternate legs and start picking up the pace while pumping the arms from hip to chest, bent at 90-degree angles. Keep it up for 60 seconds straight. Jog in place while kicking your heels back towards your glutes. Make sure the movement is being driven from the hamstrings (not just your foot kicking up dust). Keep kicking for a minute straight while picking up the pace! inch worms hip bridges Stand up tall with the legs straight and let your fingertips hit the floor. Keeping the legs straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet come back up to meet the hands. Up for an extra chal- lenge? Complete a push-up mid-way through each rep. Lie on your back with the knees bent, heels on the floor, with the toes pointing up toward your shins. Raise your butt off the floor until your back forms a straight line from knees to shoulders, and hold for 3-5 counts before lowering. Cool down: Slowly lower your heart rate by walking for at least 5 minutes after the run. Then finish with flexibility: Stretch, foam roll, and hydrate properly to prevent cramping and soreness. STRENGTH TRAINING Running a 5K isn't all about the running. Resistance exercises can unlock speed, build endurance, and reduce injury risk, taking your 5K training to the next level. jump squats supermans glute bridges planks wall sits clam shells FINDING A TRAINING PLAN Ready to make a run for it? Runners should start with a solid training guide to make sure they get up to speed safely and effectively. For those who don't want to shell out for a running coach, check out Greatist's 5K guide, which includes six different plans to fit people's preferences, Each plan has a smart training, speed work, and rest, so you'll be sure to get to the start line mix of runs, strength feeling confidet and strong. schedules and needs. The Greatist 5K Challenge Guide can be found in the Greatist Shop, along with a separate training app so you can keep track of your daily workouts. 5K DIET & NUTRITION Eating right is important for any type of exercise to help provide the body with fuel and speed up the recovery process. BEFORE WORKOUT Fuel with a smart mix of carbs (50%), protein (30%), and fat (20%). Carbs are what fuel the workout, so get in enough high-quality carbs that are easy to digest. AFTER Adequate carbs and protein 1-3 hours after a workout is important for muscle recovery. Just make sure not to overdo it on the calories, which could lead to unnecessary weight gain. chunky try some monkey eggs and ants on a of our raft shake favorites: 2 tbsp of natural peanut butter over a brown rice cake toast 1 medium banana, 1 tbsp peanut butter, &1 cup low-fat chocolate milk blended with 1 cup ice 1 or 2 hard-boiled eggs with 1 slice of topped with a handful of raisins whole-wheat toast. GEAR AND EQUIPMENT From shoes to apps and everything in between, there are some gear and gadgets that make training for a 5K more fun! SHOES The right footwear to prevent injury and enhance performance is a very personal choice. For basic guidelines, your shoe ould fit comfortably snug, thumb's width of room between your about longest toe and the top of the shoe. Your heel should also fit snug, but not tight. APPS Apps are a great way to spice up 5K training, and most offer a variety of features to get you even more motivated to run. Here are some of our favorites: MaрМyRun RunKeeper MyFitnessPal Fitocracy Nike + GPS MOTIVATION Not up for today's run? It could all be in your head, and all it takes is a little motivation to up that attitude. FIND A MANTRA I think I can, I think Limitations I choose to do this. exist only if you let them. I can.. START A BLOG GET NEW GEAR READ INSPIRATIONAL STORIES TRACK YOUR PROGRESS TRAIN WITH A PAL RACE DAY TIPS It's the big day! However, there's more than just heading straight to the starting line. Drink Hit the Gather plenty of bathroom your gear before and gadgets ahead of leaving the house. water. time. Run in the shoes and clothes Eat your Don't go you're used to. normal out too hard. pre- workout meal. Warm up! RACE COOL DOWN Congrats! You've done it. Now that you finished your first race, get some rest over the next two days, or do some active stretching or light yoga. Then you should be good to hit the roads again! And now that you've mastered a 5K, it's time to think even bigger. Try to go for a PR, or maybe sign up for a 10K or half-marathon. The sky (and the road's) the limit! Greatst WORKS CITED http://www.ncbi.nlm.nih.gov/pubmed/22458825 http://www.ncbi.nlm.nih.gov/pubmed/20647952 http://www.ncbi.nlm.nih.gov/pubmed/18607220 http://www.ncbi.nlm.nih.gov/pubmed/10658002 http://www.ncbi.nlm.nih.gov/pubmed/19996770 http://www.ncbi.nlm.nih.gov/pubmed/18424485 http://www.ncbi.nlm.nih.gov/pubmed/18027995 http://www.ncbi.nlm.nih.gov/pubmed/18785416 http://www.ncbi.nlm.nih.gov/pubmed/8887211 http://www.ncbi.nlm.nih.gov/pubmed/8238713 http://www.ncbi.nlm.nih.gov/pubmed/19077735 http://www.ncbi.nlm.nih.gov/pubmed/8509598 http://www.ncbi.nlm.nih.gov/pubmed/21116024 http://www.ncbi.nlm.nih.gov/pubmed/20086329 http://www.ncbi.nlm.nih.gov/pubmed/18424485 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1250267 RUN 5k YOUR HOW TO BEST (ever!) So you want to run a 5K? A 3.1-mile race is an attainable, awesome feat that anyone can accomplish with a little hard work and an upbeat attitude. And here's your guide to do just that! RUNNING FORM 101 From head, shoulders, knees, and toes, there's a right way to run. HEAD Don't look down! Look naturally towards the horizon, about 30-50 meters ahead of you. UPPER BODY Keep your hands loose and swing the arms front and back, not side to side, with the elbows bent at 90-degree angles. TORSO/HIPS Make sure not to slouch. Keeping your back upright helps with proper breathing and leg stride. The hips should stay pointing forward, not rotate side to side. LEGS Maintain a short stride with a quick leg turnover and a slight knee lift. Your legs should lift from your core, while keeping the hamstrings and glutes engaged. FEET/ANKLES There should be a slight lean from your ankles, and your feet should land on the forefoot (not the heel) right under your center of mass, CHANGE UP TERRAIN Lay the groundwork by switching up the ground you're running on. Just remember, there are pros and cons to running on any type of surface. ROADS GRASS Soft grass puts less impact on the body and forces the muscles to work harder. Just be careful: Slippery or uneven grass could lead to twisting an ankle. ROADS The pavement's flat surface tends to put less stress on the legs – just be mindful of potholes and oncoming traffic. Most tracks are synthetic and provide a slight cushioning. But its oval shape can cause extra stress on the ankles, knees, and hips. SAND Stick to flat and firm sand for an awesome calf workout. Softer, unlevel sand can put uneven stress on the body. ROADS Treadmills promise a smooth surface and control over pace and indine. When condi- tions aren't conducive to an outdoor run, try the 'mill for a quick and killer interval workout. TRAIL The trail's soft but com- pact surface puts less impact on joints. Just be very conscious of slip- pery mud, roots, and other obstructions. AVOID INJURY Pesky injuries can be prevented, or treated quickly once the ache and pain pops up. know your limit 10% TO AVOID INJURY Stick to the 10 Most running injuries result from overuse, so make percent rule. warm up & cool down milage by more Don't increase sure to schedule in rest days - one or two than 10 percent A proper warm up and cool down is each week. essential for keeping injuries at bay. days at least! fix your form terrain Not only will poor form hinder preformance, it could lead to Be cautious ofwhat ground you're (literally) covering, and switch up the surfaces from time to time. strength replace unnecessary pain and injury. train your sneakers Keep track of how many miles your shoes have logged and replace them every 600 miles or six months, if not sooner! Lifting can increase structural fitness, which helps bones, ligaments, tendons, and museles endure pounding. WARMING UP & COOLING DOWN A proper warm-up and cool down is key to a productive workout and reducing the risk of injury. Warm up: Begin walking for 3-5 minutes, building up to a brisk walk before starting to run. Dynamic stretching can also improve performance and reduce the risk of getting hurt. high knees butt kicks Stand tall with your feet hip-distance apart. Raise up your right knee as high as it'll go, and then place the leg back down. Alternate legs and start picking up the pace while pumping the arms from hip to chest, bent at 90-degree angles. Keep it up for 60 seconds straight. Jog in place while kicking your heels back towards your glutes. Make sure the movement is being driven from the hamstrings (not just your foot kicking up dust). Keep kicking for a minute straight while picking up the pace! inch worms hip bridges Stand up tall with the legs straight and let your fingertips hit the floor. Keeping the legs straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet come back up to meet the hands. Up for an extra chal- lenge? Complete a push-up mid-way through each rep. Lie on your back with the knees bent, heels on the floor, with the toes pointing up toward your shins. Raise your butt off the floor until your back forms a straight line from knees to shoulders, and hold for 3-5 counts before lowering. Cool down: Slowly lower your heart rate by walking for at least 5 minutes after the run. Then finish with flexibility: Stretch, foam roll, and hydrate properly to prevent cramping and soreness. STRENGTH TRAINING Running a 5K isn't all about the running. Resistance exercises can unlock speed, build endurance, and reduce injury risk, taking your 5K training to the next level. jump squats supermans glute bridges planks wall sits clam shells FINDING A TRAINING PLAN Ready to make a run for it? Runners should start with a solid training guide to make sure they get up to speed safely and effectively. For those who don't want to shell out for a running coach, check out Greatist's 5K guide, which includes six different plans to fit people's preferences, Each plan has a smart training, speed work, and rest, so you'll be sure to get to the start line mix of runs, strength feeling confidet and strong. schedules and needs. The Greatist 5K Challenge Guide can be found in the Greatist Shop, along with a separate training app so you can keep track of your daily workouts. 5K DIET & NUTRITION Eating right is important for any type of exercise to help provide the body with fuel and speed up the recovery process. BEFORE WORKOUT Fuel with a smart mix of carbs (50%), protein (30%), and fat (20%). Carbs are what fuel the workout, so get in enough high-quality carbs that are easy to digest. AFTER Adequate carbs and protein 1-3 hours after a workout is important for muscle recovery. Just make sure not to overdo it on the calories, which could lead to unnecessary weight gain. chunky try some monkey eggs and ants on a of our raft shake favorites: 2 tbsp of natural peanut butter over a brown rice cake toast 1 medium banana, 1 tbsp peanut butter, &1 cup low-fat chocolate milk blended with 1 cup ice 1 or 2 hard-boiled eggs with 1 slice of topped with a handful of raisins whole-wheat toast. GEAR AND EQUIPMENT From shoes to apps and everything in between, there are some gear and gadgets that make training for a 5K more fun! SHOES The right footwear to prevent injury and enhance performance is a very personal choice. For basic guidelines, your shoe ould fit comfortably snug, thumb's width of room between your about longest toe and the top of the shoe. Your heel should also fit snug, but not tight. APPS Apps are a great way to spice up 5K training, and most offer a variety of features to get you even more motivated to run. Here are some of our favorites: MaрМyRun RunKeeper MyFitnessPal Fitocracy Nike + GPS MOTIVATION Not up for today's run? It could all be in your head, and all it takes is a little motivation to up that attitude. FIND A MANTRA I think I can, I think Limitations I choose to do this. exist only if you let them. I can.. START A BLOG GET NEW GEAR READ INSPIRATIONAL STORIES TRACK YOUR PROGRESS TRAIN WITH A PAL RACE DAY TIPS It's the big day! However, there's more than just heading straight to the starting line. Drink Hit the Gather plenty of bathroom your gear before and gadgets ahead of leaving the house. water. time. Run in the shoes and clothes Eat your Don't go you're used to. normal out too hard. pre- workout meal. Warm up! RACE COOL DOWN Congrats! You've done it. Now that you finished your first race, get some rest over the next two days, or do some active stretching or light yoga. Then you should be good to hit the roads again! And now that you've mastered a 5K, it's time to think even bigger. Try to go for a PR, or maybe sign up for a 10K or half-marathon. The sky (and the road's) the limit! Greatst WORKS CITED http://www.ncbi.nlm.nih.gov/pubmed/22458825 http://www.ncbi.nlm.nih.gov/pubmed/20647952 http://www.ncbi.nlm.nih.gov/pubmed/18607220 http://www.ncbi.nlm.nih.gov/pubmed/10658002 http://www.ncbi.nlm.nih.gov/pubmed/19996770 http://www.ncbi.nlm.nih.gov/pubmed/18424485 http://www.ncbi.nlm.nih.gov/pubmed/18027995 http://www.ncbi.nlm.nih.gov/pubmed/18785416 http://www.ncbi.nlm.nih.gov/pubmed/8887211 http://www.ncbi.nlm.nih.gov/pubmed/8238713 http://www.ncbi.nlm.nih.gov/pubmed/19077735 http://www.ncbi.nlm.nih.gov/pubmed/8509598 http://www.ncbi.nlm.nih.gov/pubmed/21116024 http://www.ncbi.nlm.nih.gov/pubmed/20086329 http://www.ncbi.nlm.nih.gov/pubmed/18424485 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1250267