March Toilet Talk
Top 10 Training Tips for a 5k
April 4,2014 marks the date of the NFC’s 5th Annual April Fool’s 5k Run/Walk. Whether you are
planning on walking or running the race, whether it is your first or twenty-first race, or whether you
are a new or advanced exerciser, the following tips will help you get through the 5k race.
10. Get the right Gear- Proper footwear is an
essential part of any successful race. The same pair of
shoes isn't going to work for everyone. Be sure to do
several trial runs in your shoes before wearing them on
race day!
9. Commit to the Race- Once you have signed up
for the 5k, commit to it. When training, don’t just train
for an imaginary race. Think of your finishing time goal
and keep that in mind during training. Get involved in
the events that the NFC will be holding leading up to
the race.
8. Follow your training schedule- Make a
schedule for your training. Set aside a particular time in
your day that will be designated to training for the race.
Stick with that schedule!
7. Work up to a 5k in increments – Unless
you’ve been running for quite some time, running a 5k
isn’t something that can be done without some type of
buildup. Your training schedule should include a steady
increase in both speed and distance.
6. Choose the Right Diet – Join a special guest
speaker here at the NFC as they inform us about proper
nutrition when training for a 5k. Date and time to be
determined.
5. Work on Endurance- Running a race takes
stamina. Don’t be afraid to alternate between walking
and jogging/running when training. This is particularly
important for novice exercisers.
4. Practice Stretching- Before you take off on your
race, you need to make sure your muscles are properly
warmed up and ready to go. There are a number of
good, dynamic stretches! Ask the staff for some of the
great ones!
3. Strength Train- Building up your leg strength
will help you avoid injuries, as well as improve your
muscles' ability to use oxygen. With increased strength
comes better posture and less stress on the joints, two
things all 5k participants should pay attention to.
2. Find a Running/Walking Buddy or
Group- Training for a 5k can be stressful, so find a
buddy or group to train with. The extra encouragement
from others looking to achieve similar goals will be
extra helpful!
1. Rest and Hydrate- Resting and hydrating are
equally important to training for the race as running is.
Repeatedly over-taxing your body can result in injuries
such as stress fractures or shin splints, both of which can
have you out of the race for a while.
Quiz Yourself!
What is the largest muscle in the
human body?
Quadriceps
Gluteus
Maximus
A. Quadriceps
B. Sartorius
C. Gluteus Maximus
D. Femur
Answer: C
Sartorius
Femur