Preparing for Your First 5k Run - The Week Before
Download as PPTX, PDF0 likes44 views
The document provides guidance on preparing for your first 5k run, emphasizing the importance of maintaining activity without overexerting the week prior. It suggests light runs and proper sleep to ensure readiness, along with avoiding strenuous activities and eating well the day before. On race day, it recommends arriving early to warm up and eat a high-energy snack two hours prior to the start.
Preparing for Your First 5k Run - The Week Before
- 1. PREPARING FOR YOUR FIRST 5K RUN - THE WEEK BEFORE Paul Andrew, North Grafton
- 2. Introductio n • A writer and public policy expert based in NorthGrafton, Massachusetts, PaulAndrew performs economic consultancy work for both foreign governments and global organizations. An active runner in his leisure time, Paul Andrew participates regularly in 5k runs. What you do the week before your first 5k will determine your performance on the big day. It’s important to stay active during race week. That doesn’t mean you should be doing 5ks daily, however you should keep your legs moving on a more conservative scale. Do two or three short runs mixed with a few pickups that week.You want to keep your legs fit enough but not burned out before race day. Two nights before race day, get enough sleep. You will probably get jitters the night before race day so getting good sleep two nights before will ensure your body is at least a bit refreshed.
- 3. First 5k • The day before race day, avoid physically strenuous activity.You can do a light 20-minute jog but other than that, stay relaxed and sharp. Load up on energy by eating carbs in portions throughout the day and avoid indulging in food that’ll upset your stomach on race day. In fact, eat only what works for you during training. On race day, eat something high energy at least two hours before the race. Get to the race at least 45 minutes early, warm up, gently stretch your muscles, and wait for the bell.