Tips for our 4K Run

As everyone is preparing for our 4K run, we wanted to provide a routine to help get everybody ready for the run. Although two weeks is not a lot of time to prepare for a 5K, it’s possible to still get yourself more mentally and physically ready.

Here are some general tips to follow in the next two weeks:

1) Try a Run/Walk Approach

Try running for a km then walk for 30 seconds when you hit the km mark. Many runners are surprised that their pace is actually faster when they take a 30-second walking break every mile, rather than trying to run all the way through. A short walk gives your running muscles a break and can provide a huge mental boost.       

2) Practice on the Route

Get out there and run parts of the course leading up to race day. You’ll feel a lot more mentally prepared if you know what to expect. This is especially important if you typically run on the treadmill. You’ll want to do at least a couple of runs outside leading up to the race.

3) Don’t Overtrain Yourself

Don’t try to make up for missed training time by running hard or long every day. You still have time for a couple of long or hard workouts before the run. Make sure to follow your training days with a rest or easy day so your body has time to recover. You’ll only tire yourself out or risk getting injured if you try to run long and hard almost every day leading up to the run.

4) Plan Your Running Outfit

An important rule for running a 5K (or any distance, for that matter) is, “Nothing new on race day.” Don’t plan on wearing your new running shoes or race shirt for the 5K run. If you experiment with some new clothes or shoes, they might end up feeling uncomfortable and lead to chafing or blistering. Clothing made from wicking material will be more comfortable and reduce chafing.

Your run day attire should be running shoes, socks, and clothes that you’ve already run in, so you know what to expect and you don’t get any surprises. Make sure you lay your clothes out the night before the run, so you’re not scrambling for time and trying to find your running gear in the morning.

5) Rest the Day Before the Run

No amount of running you do the day before the race will improve your performance. And if you do too much, you’ll pay for it on race day when you’re feeling tired. So just take it easy so your legs are rested and fresh for the race.

You also don’t want to do strength-training or any intense workout two days before the race, as you’ll still probably feel sore on run day. If you’re feeling antsy, go for a short walk and do some gentle stretching, but try to resist the temptation to run hard.

By following these tips, you should be more than prepared for our 4K Run!

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