It’s time to lace up your sneakers and get moving. The ninth annual Randy Walker Memorial 5K, which will be held virtually, is right around the corner. We’ve tapped our in-house fitness and wellness experts and other campus partners to provide tips, recommendations, and motivation to help you prepare for this year’s 5K.
What is a Couch to 5K?
A Couch to 5K is a training program designed to help prepare beginners for their first race. Typical programs use various timed combinations of walking and running to help you build up to successfully finish a 3.1-mile run by the end. There are many iterations of this popular program that last anywhere between four to nine weeks.
Workouts & Training
Our suggested workout schedule gets you ready just in time to participate in this year’s Randy Walker Memorial 5K. This schedule is based on the standard six-week Couch to 5K training program but is condensed into four weeks.
Cross-training is a critical component to your training routine. Ultimately, you want to use different muscles outside of the ones utilized during running workouts. Swimming, biking, or using the elliptical are examples of low-impact, cross-training workouts that allow the body to actively recover.
For a more “all in one” approach, try using mobile apps such as Couch to 5K by Active or C25K by Zen Labs. These easy to follow training apps help you to gradually progress toward running a 5K. However, both of these programs are based on a nine-week training model.
No matter which route you decide to take, remember to maintain a healthy balance of running days, rest days, and cross-training days. Overexerting yourself can lead to exhaustion and injuries. It’s important to listen to your body, train smart, and enjoy the journey.
Dynamic Warm-Ups & Static Cool Downs
Dynamic Warm-Ups
Dynamic stretching should be done before activity. This form of stretching involves moving muscles as you are actively stretching and warming up the body. One of the main advantages is by warming up the muscles to their working temperature and stretching them, you therefore improve their overall function. Dynamic stretching routines should be performed for between six to 12 minutes. Studies have shown that longer duration may impair performance. Do not allow more than five minutes between the dynamic stretching routine and sports activities. Examples of dynamic stretches include:
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Leg Circles (each leg)
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Squat with Rotational Reach (each side)
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Calf Raises
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Inchworms
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Leg Swings (each side)
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Butt Kicks
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Frankenstein
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Walking Lunges
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Static Cool Downs
Static stretching is used for after activity and involves holding your body specific position for a period of time. You can hold a stretch for about 10 seconds, rest, and then perform again for another 10 seconds. Examples of static stretches include:
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Hip Flexor Stretch (each leg)
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Seated Butterfly Stretch
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Glute Stretch (each side)
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Lower Back Stretch
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Outer Thigh Stretch (each side)
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Calf Stretch (each leg)
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Upper Back Stretch
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Standing Neck Stretch (each side)
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Nutrition Guidance
Fueling your body is a vital part of your 5K prep.
- Hydrate, hydrate, hydrate. Make sure you’re drinking plenty of water, as even slight dehydration can leave you feeling sluggish. Tip: keep a water bottle with you at all times throughout the day to remind you to drink frequently. During training sessions, you want to take regular water breaks every 20-30 minutes or as often as needed.
- Follow up your daily training regimen by refueling with a snack. Post workouts snacks should contain a combination of carbs and protein, roughly a 4-to-1 ratio. A slice of whole-grain toast with peanut butter and jelly or yogurt paired with fruit are great options. Ideally, you want to refuel within 30 minutes post-workout.
- As you go about your training and prepare for race day, consider adding complex carbohydrates to your diet. It takes the body longer to process this form of carbs and are an available source of stored energy ready for use when needed. Whole-grain bread and pasta, beans, brown rice, and vegetables are excellent sources of these carbs.
After Care
You may have just crossed the finished line, but you aren’t entirely done yet. Recovery/after race card is something many runners forget about or don’t even consider it. Knowing how to care for your body afterward is an essential part of being a smart runner. Appropriate post-race care will help with injury prevention, reduce muscle soreness, and will help put you on track toward your next fitness goal.
Note: The material covered in this initiative are tips and recommendations. Please consult your physician with any concerns.
