5 Ways to 5K

by Sally Whitaker

5k races were once small events considered to be for runners only. In recent years those races have multiplied and blossomed into large community events that bring people together, raise money for charities and inspire individuals to try a new form of fitness. With the first Grain Valley Fair 5K approaching, it is a great opportunity to try one out, even if running is not your thing or you are brand-new to the sport. Allowing 4-6 weeks for training is ideal. Below are 5 ways to 5K.

Walk

A common misconception is that all participants will be running. There will be many people walking the entire 5k distance. This is a great option if you don’t like to run or are physically unable to run due to joint or other health issues.

Keep a steady pace and walk for the health of it, or grab some friends and make it a fun, walking tour of your town.

Run

There are many great training options available to train for a 5K. Whether you look online or head to the library, you will be able to find a

program that suits your fitness level. Couch to 5K is a well-known training module that will give you a sensible, easy-to-implement program.

Intervals If you enjoy running but are unsure if you can run the entire 3.1 mile course, use a timer to run and walk. A few examples that will get you to the finish line and feeling great: Mile 1: Run 1 minute; walk 2 minutes. Mile 2: Run 1 minute; walk 1 minute. Mile 3: Run 90 seconds, walk 1 minute. These are just examples. The great thing about interval training is that you can adjust it for how you are feeling the day of the race. It will give you time to recover while keeping a good pace.

Form a Team

Everything is better with family and friends! Grab a couple friends, make a plan to meet up each week and walk, jog, or run. Sign up for the 5K together and you will be able to motivate each other during training as well as the day of the event.

Use Music Whether you walk, run, or both, pacing is important. You may choose to keep a steady pace the whole 5K or gradually increase until the end. Both are great options. Using music can help you to maintain your pace. With beats per minute training there are also multiple resources available online for what tempo to choose, along with using Spotify or a similar app to search for those songs. Typing “beats per minute” into your search bar will bring up many choices.

A general idea of BPM training: For a stroll with a pace of 3 miles per hour, music should be at 115-120 BPM; for power walking going 4-4.5 miles per hour the BPM count should be 135-140; while a running pace will have BPM’s of 145-160.

Make sure to create a playlist prior to heading out for your run, use only one ear bud to remain aware of your surroundings, and try out the beats per minute of songs several times before race day.

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

Sally Whitaker is a Pilates and Yoga instructor with 15 years of experience teaching group classes and private clientele, primarily in Independence, MO. During the summer months you can find her teaching Sunset Yoga at Armstrong Park in Grain Valley.