Want to know how to train for a 5K? Are you training for a 5K but not sure what you need to do to succeed on race day? Well...why not ask the best and brightest in the world of running?
From finding the perfect pair of running shoes to avoiding injury, here are six running experts offering their 5K training tips to keep you healthy, strong and running your best come race day.
Here are six running experts on the benefits of cross-training for runners and their specific tips to make the most of this effective training endeavor.
5K Training Tip No.1: Believe You Can Do It
"Mental hurdles can be more overwhelming than physical ones. Judy Molnar (director of Iron Girl) says many people new to running are discouraged by preconceived notions of what a runner should look like. They feel they could never be a runner because they don't fit the stereotype.
"'Not everyone is super fit,' says Molnar. 'Runners come from all walks of life, sizes, shapes and colors.' Oprah Winfrey, for example, inspired thousands of women after she finished her first marathon."
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5K Training Tip No.2: Accessorize
"Shopping for running shoes and apparel is a lot of fun. The essentials include: a supportive pair of fitted running shoes, technical-wicking socks, and a sport watch. Sure, there are lots of fun toys you can purchase along the way, but the best place to start your journey is to get professionally fitted at your local running specialty store.
"Use your new running shoes only for workouts to avoid wearing them down more quickly and aim to replace them every 350-500 miles. Mark the date purchased on the side of the shoe to keep tabs on the life of the shoes."
5K Training Tip No.3: Go Long
Every two weeks, increase the length of your long run. This will extend endurance limits, improve mental concentration at the end of races and enhance your physiological infrastructure.
Long runs improve your cardiovascular plumbing system so that you can better deliver blood to the exercising muscles and withdraw the waste more effectively. Long-run pace should be three to four minutes slower than you can currently run per mile in a 5K.