Tips on running a 5k

The 5K run is the perfect kick start to your summer fitness routine!  Even if you don’t consider yourself a runner, nearly anyone can complete a 5K if you begin with the basics and build up slowly. These tips can help you reach the finish line with a smile on your face and injury-free race day.


Practice-Once you have decided to enter a 5K race your next step is to begin practicing. Don’t show up the day of the race not having trained your body. You could end up with serious injuries. Figure out your weak spots while you are training. If you find yourself getting tired half way through the race, focus your attention on training a bit harder for that leg. Stay true to your workout plan during the race.

Never wear in a new pair of running shoes on race day.This should be done many weeks before. New shoes can take many miles to get comfortable in and really mould to shape of your feet. Keeping your feet pain free is necessary to run a successful 5k.

 Keep It Positive. –When things get tough, it’s common for the little voice in your head to start telling you all the reasons why you will fail or why you should slow down. Often, having a positive mantra for the race — such as “I can do it” or “fast feet to the finish line” — will distract you from any pain and keep you focused. Practice these affirmations during your harder training sessions so they become automatic on race day.

Cross-train instead of running.If you’re feeling sore or fatigued, take a day or two off from running. That doesn’t mean you need to stop all activity. You can do low-impact cross training such as walking, biking, swimming, or the elliptical trainer to give your running muscles and joints a break while still maintaining your fitness.


Water, Water and More Water-It’s important to make sure you’re well-hydrated during the few days leading up to your long run. You know you’re well-hydrated if you void large volumes of pale urine at least six times a day. In the days leading up to your long run (or race), drink plenty of water and nonalcoholic fluids. Don’t forget to rehydrate with water or a sports drink after your run. You should drink 20 to 24 fl oz. of water for every pound lost. If your urine is dark yellow after your run, you need to keep rehydrating. It should be a light lemonade color.



The most common signs and symptoms of heat exhaustion include:


  • confusion
  • dark-colored urine (which indicates dehydration)
  • dizziness
  • fainting
  • fatigue
  • headache
  • muscle cramps
  • nausea
  • pale skin
  • profuse sweating
  • rapid heartbeat

      Treatment for Heat Exhaustion: 

  •  Immediately get out of the heat and rest in an air-conditioned environment. If you can’t get inside, try to find the nearest shady place. 
  • Drink plenty of non-caffeinated and non-alcoholic beverages.
  • Remove any tight or unnecessary clothing.
  • Take a cool shower or bath
  • If such measures fail to provide relief within 30 minutes, contact a doctor because untreated heat exhaustion can progress to heat stroke.