Make sure you are able to run a five kilometers race. You do not need fantastic physical shape to conquer this distance, but you must make sure that the training process will not pose a threat to your health. Although you can train for this new distance on your own, make sure you have enough strength of your heart and body for training.
If you have problems with the heart, legs, back pain or other parts of the body, consult your doctor about the possibility of participating in competitions. Even if you consider yourself perfectly healthy, a visit to the doctor about your intention to run the race is highly recommended.
Take enough time to prepare
This requires two conditions: a sufficient number of weeks between the first training day and the race itself and the optimal amount of time allotted in your training schedule. If you are able to run continuously for at least one and a half kilometers, you can start training 8 weeks before the race.
Otherwise, it will take much longer. Give yourself at least 12 weeks to find the endurance you need for a five kilometers run.Check your schedule to make sure you have enough time to prepare. While training can only take 20-30 minutes of your time 5 days a week, keeping this in mind on a tight schedule can be a lot harder than it seems.
Choose a time interval for your workouts by booking two days off. The ideal option is to exercise at about the same time each day so that your body can get used to the routine. Even better, if you can dedicate yourself to training at a time that coincides with the start of your race, which, however, can be quite difficult, given that most competitions start in the morning.
Purchase the necessary equipment
It is not necessary to spend a lot of money, the training process, like the race itself, will be much smoother if you are well equipped. Here’s what to buy:
Sneakers. Your shoes are the most important part of your outfit. Go to a sports shop and ask for help in finding the perfect pair of shoes for your feet. If you already have sneakers, do not forget about the rule that states the need to replace a pair of sneakers with a new one every 450 – 550 km.
Running clothes. Invest in the purchase of special running clothes, represented by any non-cotton synthetic fabrics such as DriFit or CoolMax. Clothes made of cotton fabrics will absorb sweat and, as a result, cause discomfort. Instead, look for synthetic running shorts, tops or spandex t-shirts.
Check out the race route
Before you start the race, you need to know not only where the track runs, but also what it looks like. If she is next to you, running on it on the eve of the race, you will feel more confident the next day.