RUNNING:
Training for Your First 5K Race By
Pat Glover
It's the time of year when non-runners
and novice runners alike are looking to compete in their first
road race. Setting a goal of participating in a race several
weeks in advance provides the incentive to start and follow
through with a training program that will hopefully continue
well beyond the event itself.
Once a goal of competing in a particular race is established,
use this plan to get you there – safely.
The Physical – The first step in that plan should be a
complete physical by a physician to clear you for embarking on
your running program. It is recommended for everyone, regardless
of age. Ideally, it should include a stress test to insure that
you have no cardiovascular problems.
The Shoe – The next step is to purchase a good pair or
running shoes that provide the cushion and support necessary for
the 800 to 1000 foot strikes per mile that you will be
utilizing. This is your most important piece of equipment and
will go a long way toward keeping you injury free. Expect to pay
between $60 and $90 for a pair of brand name shoes. You may want
to go shopping with a running friend or visit a store with
knowledgeable salespeople who will measure your foot right up
front. Be certain to take a pair of socks that you will be
running in to ensure a good fit.
Try on several pairs of different brand shoes and jog around
the store to see how they feel during the running motion. Fit is
crucial. A good rule of "thumb" is to leave close to a thumb's
width between your longest toe and the front of the shoe. There
also should be very little slippage up and down in the heel
counter area. Depending on the brand, running shoes have a
tendency to run a half or full size smaller than street shoes.
When you get them home, it's a good idea to walk around in
them for a day or so before running. This reduces the
possibility of blisters and allows the shoes and your feet to
"get to know each other."
The Form – Running form is very much an individual
thing. There are many successful runners out there who do not
have "correct form," but it obviously works for them. Your body
mechanics will dictate, to a great extent, your stride and form.
There are, however, some general guidelines to follow. Arms
should be held at approximately 90-degree angles at the elbow
with hands cupped or clenched in a loose fist. A tightly
clenched fist and/or high arm carriage will tighten up the upper
body, resulting in inefficiency and discomfort. The upper body
should be pretty much upright with as little lateral movement of
the head as possible.
The Foot Strike – Most runners' fall into one of two
categories: heel strikers or mid-foot strikers. If you are in
the first category, your heel will hit the ground initially with
the foot continuing to roll forward and toeing off at the end.
In the second category, the mid-foot hits first momentarily,
then the heel touches down, followed by the foot rolling forward
and toeing off at the end. Either foot plant is fine, and once
again, whichever one feels more natural to you should be used.
The Breathing – It is important to breathe deeply,
which many physiologists feel helps to prevent the dreaded "side
stitch." You need to get as much air into the lungs as possible.
That includes using both the nose and mouth.
The Pulse Check – Beginning runners are quite often
unaware of how they should be feeling during their new exercise
program. "Am I working too hard or not hard enough?" is a common
question. One way for athletes to monitor their exercise is
through the pulse check. This is normally taken at the wrist on
the thumb side or at the carotid pulse just in front of the
large vertical muscle felt in the neck. Since it is difficult to
take your own pulse while running unless you have a heart
monitor, a ten second pulse count can be taken during a walking
session of the workout. Multiply this number by six to measure
your exercising heart rate in beats per minute.
In terms of what that heart rate should be, some
physiologists suggest that good aerobic benefits can be attained
if you are exercising at between 70 and 85% of your maximal
heart rate or target range. The maximal heart rate is the number
of times our heart is beating at the point near exhaustion; this
is most accurately determined by the aforementioned stress test
by a doctor. Another way to approximate one's maximal heart rate
is to take the number 220 and subtract one's age.
The Warm Up – In order to get the circulation in
motion gradually and prepare the body for running, a short
period of gentle stretching should occur. This stretching should
concentrate on the legs, lower back, and abdominal areas. It
should be done slowly and held for several seconds to allow the
muscles to elongate. Stretch to the point of resistance – not
pain. For beginning runners a brisk two to three minute walk
just before the run can also be a very beneficial part of the
warm up.
The Cool Down – Over the years much research has
indicated that the cool down is extremely important, because it
helps to dissipate the lactic acid built up in the muscles
during the run, which translates to less soreness the next time
out. The cool down should consist of more gentle stretching and
walking for several minutes.
The Door – Getting out the door is sometimes the
toughest part. You need to make a promise to yourself and "just
do it!" Sometimes that means being a bit selfish with your time;
running is a commitment to yourself. One suggestion: whenever
possible, run with someone else.
The Program – There are lots of running programs out
there. What follows is a gradual 12-week program that can take
the beginning or novice runner to his or her first 5K races. It
is based upon a program called "Run for Life" that was initiated
by Bob Glover (no relation) and Jack Shepherd, authors of The
Runner's Handbook. It is a combination running and walking
program that slowly increases the duration of the run and
decreases the amount of walking. The training sessions are to be
done three times a week with one or two days off in between.
Those days off may be used for total rest, stretching, or
cross-training such as swimming or biking. If you are
cross-training in another sport and are a beginning runner, it
is definitely a good idea to have at least one complete day of
rest each week.
|
Week
|
Minutes Running
|
&
|
Minutes
Walking
|
# of Sets
|
|
1
|
3
|
|
1
|
5
|
|
2
|
4
|
|
1
|
5
|
|
3
|
5
|
|
1
|
5
|
|
4
|
7
|
|
1
|
4
|
|
5
|
10
|
|
1
|
3
|
|
6
|
15
|
|
1
|
2
|
|
7
|
15
|
|
1
|
2
|
|
8
|
18
|
|
1
|
1
|
| |
12
|
|
1
|
1
|
|
9
|
22
|
|
1
|
1
|
| |
8
|
|
1
|
1
|
|
10
|
25
|
|
1
|
1
|
| |
5
|
|
1
|
1
|
|
11
|
30
|
|
1
|
1
|
|
12
|
33
|
|
1
|
1
|
When 30 minutes of continuous running is reached, a person
running a 10-minute mile will have covered a distance of three
miles. Remember, the 1-minute walking intervals listed should be
used for the 10-second pulse checks to monitor heart rate and
make sure you are within your target range. Feel free to vary
this program according to your level of fitness; it is merely a
guideline.
As you progress into the latter stages of this schedule, you
may want to increase the running to every other day, which would
give you one extra day of running every two weeks. A word of
caution: one of the most common mistakes beginning runners make
is doing too much, too soon – resulting in injury and
discouragement. Days off allow the body to recover from the
stress of this new exercise and prepare for the next workout.
Rest is very important, especially in the early stages of
running.
The Race – Take the day off before the race with
complete rest and drink lots of fluids. Any training you do the
day before is not going to help you during the race. It's
already "in the bank!" It is better to go into a race well
rested than over-trained and fatigued. When the race starts, go
out at your regular pace. It is very easy to get "sucked out" by
the crowd too quickly, and pay for it during the last mile.
Concentrate on enjoying the event and finishing the race, as
opposed to setting a time and being disappointed if you don't
make your goal. Your goal is to have fun. When the race is over,
celebrate your success in having made it! Hopefully, this is
your first step in becoming a lifetime runner!
