Ready to Run? Tips for Training for a 5K run in San Diego

Did you know that the 5K run is currently the most popular distance to race in America? There are 5K races in San Diego almost every weekend of the year. 5K road races are everywhere right now, and there could not be a better time to start training for one. But how, you ask. Where does one start in the quest to condition and prepare for a 5K race? Read on…

EQUIPMENT- Before you do anything, be sure to gear up properly. This includes finding the perfect running shoes for your feet, as well as clothing that you feel comfortable running in. But most importantly, choose great shoes. If you do not have supportive running shoes, your running results will be affected. Other side effects of bad shoes include awful blisters and heel pain. No one wants that. Pay the extra $10 or $20 for a good pair of shoes; you will not regret doing so.  Try out Road Runner Sports, they will help you find the perfect running shoe for your stride.

FUEL- To successfully train for a 5K run in San Diego, such as the San Diego Resolution Run 5K & 15K, you need a plan. The plan should consist of both an exercise schedule and a healthy nutritional regime. Crash dieting does not work and will result in poor health and stamina, your body needs healthy fuel. Think of this when you eat. Simply ask yourself before eating, “Will this food help or hurt my training performance?” If you know that it will hurt your body, then choose a healthy alternative. A few basic rules to remember include:
1)    Disregard high-sugar, processed foods. They are the devil to your digestive system. Check nutrition facts. If something contains a lot of sugar, do not eat it.
2)    Choose foods that are high in healthy fats, complex carbohydrates, protein, and fiber. These will keep your body energized, full, and satisfied.
3)    Examples of healthy foods are: fresh fruit, steamed vegetables, whole grain pasta, unsalted and unsweetened trail mix, Clif bars, Luna bars, Larabars, and lean meats like chicken and fish (grass fed if possible).

EXERCISE- To make sure your body is race-ready, your exercise plan should vary. If Monday, Wednesday, and Friday, your main goal is to run, make sure on Tuesday and Thursday, you switch it up. Focus more on strength training, yoga, or calisthenics. Alternation is important, always be sure to include stretching in every workout. Whether you are more comfortable with stretching before or after exercising, just make sure that you do it. Flexibility is grand recovery for your muscles; it prevents strains, tears, and other painful stiffness.

COMMITMENT- Say “sayonara” to excuses. It is vital that you stay on track, and you can do so by keeping an exercise and food journal or blog, or simply write your workouts on a calendar that you see every day. Whatever you do, be sure to stay true to your commitment. It is very important that you follow through with training. This way, you will be confident in your preparation for the 5K run or any goal you set, and when it comes time to race, you will feel better than ever, and most importantly, you will be ready to run.

Brittney Schering
Sandy Feet Writer
Photo: Leaders of the pack at Eco Run 10K race