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5K Training

5K training


Recreational running is at an all-time high in the United States, with the number of U.S. race finishers increasing nearly 600 percent since 1990, and the total number of annual running events at a record 28,200. Join the fun with these 5K training tips.


Among the growing number of runners, 5K and 10K races are typically the most popular, as their distance is more easily accomplished by casual runners and doesn’t necessarily require the same commitment to training that is necessary for half-marathons and full marathons.

If you want to try your first race, a 5K is manageable and prevalent, so you should be able to easily find one convenient to your location and schedule. Check online, at a local running store or club or ask at the health club for recommendations.

If you are a regular runner or consistent exerciser, you probably won’t need much time to prepare. And if you’re a beginner, you should plan on 6-8 weeks at least to train for the race. There are lots of 5K training plans online, or again, you can consult with your local running club for guidance.

For 5K training, it’s important to run, obviously, but beginners should incorporate run/walk intervals to build up endurance and strength. Rest and recovery are key as well; if you’re just starting out, don’t let your enthusiasm get the best of you by hitting the road everyday, or you may overtrain or suffer an injury.

One new supplement to training is the Zero Runner from Octane Fitness, which lets you run naturally without any impact. Unlike a treadmill, the Zero Runner uses unique hip and knee joints that let you replicate your natural gait and pace but without pounding on the joints. You are totally supported but can run comfortably.

The Zero Runner is a great way to run on days when the weather isn’t cooperating or when you need to continue training but your knees, hips or back might require some relief. You can still get in your miles without the stress. Or you can use the Zero Runner on active recovery days when you want to exercise but prefer a lighter intensity.

The Zero Runner eliminates that impact of the treadmill and doesn’t require you to keep pace with a moving belt. And it’s more accessible and convenient than underwater running. It could become your favorite 5K training partner!

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