Why The 5K Still RocksAug 22, 2018
How hard is it to run a 5K? It seems like everyone from your best friend to your coworker is signing up for the Color Run, or the Warrior Dash. Why would it be relevant to you? What if we told you that training for one will actually maximize your gym sessions?
Train For Lean Muscle
You’re constantly working on your muscles to be more cut and defined. Your WOD is brutal, and you’re seeing gains. Because you are focused on building strength and power, the 5K is definitely for you.
While some people run with the focus on finishing, you’ll run with the focus on competition. To do this means you are going to have to push yourself. This focus in your training will build strength, power and endurance.
Why is that? Building endurance as a runner will demand intensity. It’s the same principle as when you are strength training. You’re always aiming for heavier weight, shorter recovery, more reps. With running your aiming for faster, further, stronger.
Just imagine how you’re going to feel if you push yourself on both levels.The result? Long-term health, and sculpted muscle.
How To Train
Step 1: Find a 5K
The best motivation is to find one near you and register…NOW!
Step 2: Set a goal and make a plan
New to running? Push for a 30 minute 5K. Already a runner? Break 25 minutes. Find a goal that matches your fitness level, and take it a notch higher! Plot out what you need to do every day to meet that goal.
Step 3: Cross Train.
You don’t have to give up your favorite training just because you’re focusing on a 5K. This is a great time to identity your weaknesses as a runner. Do you have limited flexibility? What about your speed or your hamstring strength? Once you isolate your weakness, use cross training to defeat those weaknesses.
Step 4: Take time to recover.
You know this. Your body needs time for recovery, and running is no different here than other training. Listen to what your body is telling you. Take one total rest day. Take the second rest day for active recovery with low impact cardio.
Training for a long distance marathon is admirable. But the 5K is going to be more accessible, easier to recover from, and more competitive. Training for the 5K will fit seamlessly into your regular workout while adding that extra edge you’ve been wanting.
NOT a runner? Train for a 5K Ruck! What 5K are you going to run? Share your training photos with us! #Nutrakey