Wednesday, April 7, 2010

Tips for Training for 5 K Marathon

Running marathons is something many people aspire to do. They put it on their checklist of life activities and vow to do it one day. If running a marathon is on your checklist and you have decided to start with a 10K run you will definitely need some tips for training for a 10K run in order to be able to accomplish this feat without hurting yourself in the process.

Training for a 10K or 6.2-mile run should start well in advance of the run. Experts at Running Planet, a website devoted to runners, suggest starting at least 12 weeks in advance and be prepared to undergo vigorous training periods followed by rest periods. It is also suggested that you have completed at least two 5-K races.

Before starting a training program, you should get a physical from your doctor to make sure you are healthy enough to undergo the rigors that a 10-K run will put your body through. You should also be able to sustain running and walking for twenty minutes alternating at one-minute intervals between running and walking.

Warm up before any training. This means you should walk 5 to 10 minutes in order to warm up before starting. At the end of your training period, you should cool down with a 5 to 10 minute walk.

Alternate walking and running during training. When doing 5 minute intervals walk 5 minutes and run 5 minutes alternating between the two. This helps the body build up strength and endurance faster than strictly running or walking for a set period.

Alternate training days. Don’t run two days in a row. Put a rest day in between running days and use one day as a cross-training day. On cross-training days, choose an activity you like, such as biking or swimming.

Using these tips you can train for a 10-K run and be ready to check it off of your list of goals. You just might find that you enjoy running and sign up for another marathon.


No comments:

Post a Comment