How to Train for a 5k

So you've seen the 5k races in your area on the weekends, perhaps you know someone who races in them, and now you would like to run one. Or maybe you've raced in 5ks before, but would just like to improve your time. Either way, I will try to show you the best way to train to maximize the time and miles you put in into your best possible race time.

I look at any solid training regimen as having 3 different components. Building and strengthening muscle, base mileage, and speedwork. The first thing to understand is that as you train and the more miles you put in, you will probably lose at least some muscle. This is common when doing endurance exercises several days per week. You can help prevent muscle loss during training by lifting weights every other day and eating meals high in protein and carbohydrates within an hour of lifting. In my opinion, the most important muscles to work when training for running is actually not the legs, but the upper body. Your legs get a good enough workout just by running, and if your legs are not sore after a run, then why not just run longer. After all, the best way to get faster at running is to run. If you tire your legs out by lifting with them, then you are just using time that you could have spent running and working your lungs as well.

It is important to strengthen your whole upper body, but especially your core (abs and lower back), because a strong core helps keep your body more stable when you're running, which allows you to run faster and helps conserve energy. Also, your quadricep muscles usually absorb most of the shock for your knees while running, but if you have a strong core, this will absorb some shock from your upper body and take some shock off of your quads and knees. Another thing is I don't believe in stretching before you run, because if your muscles are not warm then all you are doing is tearing them. This is why most elite runners don't stretch before they run. It is very important, however, to stretch after your run because this is when your muscles are warm and stretching at this time prevents lactic acid from building up in your muscles which is what causes that achy, sore feeling the next day.