How To Prepare for a 5K

A 5k is a road race which is approximately 3.107 miles long. This type of race is built for endurance rather than speed, as it tests your physical physique as well as your mental physique. It is the shortest among most competitive road races, however it is still not easy to complete. It is widely used in most high school competitive races and charity-awareness races around the world.  Many may say that endurance training for 5Ks is useless; however, one can not simply hop up and complete a 5K if they are not prepared mentally or physically.




     

What is Mental Strength?

Mental strength is about 20% of completing any 5K, marathon, or basically anything that is a challenge to the human body. If your mind is not prepared, you are not prepared. During the training process and the actual race, you have to have a tenacious mentality giving yourself that boost so you can complete each goal and cross the finish line.

Developing Mental Strength

Mental training always come before endurance, physical training. It starts with your determination, your dedication, and your discipline. How will you train if you procrastinate? How will you get better if you let your mind convince you that you are at your limit? The following steps are key to developing the mental strength you want to maintain

• Be prepared for setbacks, you are not an Olympian so do not get discouraged
• Connect your goal to a purpose that will motivate you
•  Be strong! Your mind will tell you to stop and give in but you must fight it
• You are your greatest opponent, defeat yourself and there is no limit

Lines to Remember

•  “I can’t give up, I won’t give up, I don’t know how to give up”
•  “I trained so I could run, I run so I could win”
• “If my life depended on this race, act like it does”

Developing Endurance Strength

As a 5K is a long distance race, your must develop the endurance to do so. Endurance requires a significant amount of stamina, efficient breathing patterns, and a steady pace.

Stamina

Stamina is the physical or mental strength to do something for a long period of time which may be difficult to complete. Increasing your stamina reduces that rate or exhaustion and also the rate fatigue throughout the race. It allows the ability to endure the stress and discomfort that will factor within the 5k. In reality there is only ONE step to increasing stamina which is to EXERCISE. Start with brisk walk or a light jog (a pace you are comfortable with and gradually move up from there).

Efficient Breathing Patterns

The air where you breathe only persists for a relatively short period of time in the lungs, therefore preventing a complete exchange of air. This reduces the intake of oxygen. Poor breathing technique is commonly the reason that during running people feel the "devil" side stitch.
Deep belly breathing is efficient when running as it utilizes the lung's full capacity and strength.The air you breathe in also travels down to the lower portion of your lungs and stays there longer. This increases your oxygen uptake.



How To Practice This Method

1. Lie down on a floor or on a flat surface then place your hands/palms on your stomach.
2. Breathe in and out, notice your palm rise as you inhale and exhale
3.  Focus on trying to exhale all the air out of your lungs. With a little practice, belly breathing will become automatic and feel completely natural.

Steady Pace

Your 5 K pace aim is directly related to your oxygen limit. Your oxygen limit is the point at which you begin to rely on air respiration. As you move past your limit, your body's energy, carbohydrates, is rapidly dwindling in your lungs. So, making the mistake of running 10-15 seconds faster than the pace of your goal marathon can make you bonk out during training or a race.

Different Pacing

Pacing is the equality of running as their slow, medium, and fast pacing. Do not be discouraged as others may have a faster pace than you, stick to your lane so that you can improve within time and frequency rather than intensity. Little by little, push yourself a little faster and faster so that you reach your ideal goal of a 5k time.

Proper Wear

Although there is no such thing as "right" wear, there is definitely clothing which facilitates the process of running. While running, you want your skin to remain cool with the sweat that you perspire. Without the athletic apparel, you risk the chances of allowing your body to lose water which may cause extreme fatigue or possibly heat cramps if the weather is extreme. Without your feet can not run, therefore you would want to provide your feet the best support possible as they will relieve the most strain.

• proper running shoes (Nike Runner, Asics Nimbus, New Balance 1400v6)
• breathable shirt, shorts (Nike Dri-Fit)
• light-colored clothing

Day of  Training

1. Prepare yourself mentally, focus on one goal
2. Loosen up, hydrate stretch lower legs (lunges, calf stretches) to get blood flowing
3. Start with your pace, don't exhaust your oxygen tank
4. Keep steady pace throughout
5. Record time to track improvement 
6. When finish, walk for 5 minutes to restore your body to regular state

Run for Joy!

5K's can be competitive or simply for fun, but for complete enjoyment make sure you practice the correct techniques as it will test your physical fitness and mental strength.. I, from time to time, go on an occasional runs o keep in shape and enjoy the natural beauty of nature, in order to escape from reality. Your purpose may be to lose weight, train for bigger marathons, or even test your limits, the main objective is to do it right so you can do it again. Keep your mind the target and run like you stole something.