Tips on How to Train for a 5K Run
In this episode of the Outside Health and Fitness
podcast Dr. Eddie Fatakhov shares tips and helps you discover how
to train for a 5K run.
On Today’s show you’ll discover…
…strategies and motivation for a 5K or 10K run;
…the best training methods and tips to get your body ready to
…what to eat to fuel your 5K or 10K success.
call the show: 207-370-9797
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About Dr. Eddie
Dr. Eddie Fatakhov is a
co-author of The Doctors’ Clinic-30 Program and a member of the
American Society of Bariatric Physicians. Dr.Eddie is an expert in
the field of nutrition and weight loss. He’s worked as a certified
personal trainer, nutritionist; and helped his clients lose
weight by creating individualized exercise routines and meal
As a physician, he is very familiar with the obesity epidemic that
is facing this country. Daily, he guides his patients to healthier
lifestyle choices, which help prevent disease and improve the
overall quality of their lives.
How to Train for a 5K Run
The first step is to sign-up.
Signing up gives you a goal and motivates you to get started.
Get a check up. Even if you’re fit check with your Doctor to
be sure everything’s looking good before you start training.
Have a support
network. Signing up with a friend or family member is a
great way to share the experience and keep each other
Pick your rest
day. An important element of knowing how to train for a 5k
Run is to pick a rest day. Dr. Eddie recommends if your race is
held on a Saturday, using Friday and Sunday as rest days. That way
your body gets used to it and is ready to go on race day! Resting
just means giving your running muscles a break. Other activities on
rest day are perfectly fine and encouraged.
Know your body type and give yourself time
to prepare. You are either an ectomorph, endomorph ormesomorph and
knowing your body type can help you determine how much preparation
you’ll need to get ready. At least 6 weeks is a good starting point
so that you have time to get your body adjusted to the idea of
running a sustained distance like a 5K or 10K.
Start with interval
training. If you haven’t run before or it’s been awhile
a walk, run, walk method of building up your bodies ability for
sustained running is a good strategy.
training in your 5K preparation plan.
Train for a distance
longer than you plan to run. That way, on race day, the
distance will be easier. It’s all about headroom (you musicians
know what I’m talking about).
Stay Hydrated! Staying hydrated, before, during and
after the race is critical for preparation, race
performance and recovery.
Keep it Familiar. Don’t eat something new or get new
shoes for the race. Do what you’ve been doing. The last thing you
want is something brand new and unexpected to deal with on race
Keep a diary to record what you eat, how you trained and what to
expect so you’re even more prepared for your next race.
Warm up using dynamic stretching.
Pace yourself with a goal of finishing.
Wear sunscreen, hats and stay sun safe.
More From Dr. Eddie
Skinny on Sustainable Weight Loss
6 Tips to Aid in Weight Loss and Prevent the Sumo Wrestler
Follow Dr. Eddie on-line
Get The Doctor’s Clinic-30
Find a Race Near You at Runner’s
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