How to Get Ready for a 5k Walk/Run

How to Get Ready for a 5k Walk/Run

Fall is the perfect time of year to be outside and active. The weather is starting to cool off from the summer’s heat. The kids are back in school and starting extra curricular activities in the evenings and weekends. It’s also a few months until we bundle up in layers of clothing to stay warm when walking from our house to our car or office. 

There are many walk/run events that take place in the fall. Some are fundraisers for good causes like the Terry Fox Run and other’s are colour runs and adventure course.

These events are fun to do with family and friends to get you outside and active. You want to make sure if you are going to do a walk/run 5k event, that you aren’t going into it without doing any training. You don’t have to run 5 days a week but you should have a plan leading up to your walk/run event if you are not currently active. The last thing you want to do is get hurt or injured.

Tips on getting ready for a walk/run 5k:

  1. Confirm the date, register and make sure you know all the obligations of the event. Are you supposed to fundraise money? Should you wear Pink for breast cancer awareness? Where is it located and should I car pool with my family?
  2. Sit down and plan out a “training schedule”. This will look different for everyone. If you have not run before in your life, it’s probably not ideal to jump right into running 5k. You want to give yourself at least a month if not more (6-12 weeks) of “training” depending on how much walking vs running you want to do. 
  3. Set realistic goals within your training plan. A good place to start is by walking four times a week for 30-45 minutes if you are inactive. If you are already active and want to start running, you should connect with a local running group or organization to find a proper training plan. This could look like running for 2 minutes, walking for 2 minutes, or running for 3 minutes and walking for 1 minute. Set realistic goals for yourself. 
  4. Eat and drink appropriately. You want to make sure you have enough energy to get in the activity along with hydrating well. 
  5. Invest in good running or walking sneakers. This can make a BIG different. You don’t want to go walking or running in sneakers that are not appropriate for you feet or how you hit the ground. Take the time to find the appropriate sneakers for you even if that means you go to two or three stores. Don’t be afraid to ask lots of questions. 

Another big part of these events is that you have fun. Don’t put the pressure trying to run the full 5k if you’ve never run before. Enjoy the day, the atmosphere, the events on-site and support other walkers/runners with HIGH FIVES and smiles 🙂

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