Personal trainers share how to prepare for a 5K

METRO DETROIT — The first race for many runners, the 5K, is a tangible goal for just about anyone, if you commit to the proper training.

Because the 5K is one of the shortest race distances — at 3.1 miles — many say it’s a great choice for beginners and seasoned athletes alike.

“Running a 5K is not an easy task — it’s achievable, but it’s not an easy task,” said Brian Gibes, personal training director for Champion Health Club.

The first, and arguably the most crucial, step is to make sure you have the proper footwear — including comfortable socks and a new, well-fitting and supportive pair of shoes.

“Running is very violent. It’s a lot of impact, so the proper footwear is important,” Gibes explained. “You lose that shock absorption with shoes that are two, three, four or more years old.”

Shock-absorbing shoes are important because they help reduce the impact of each step on your body, preventing injuries and limiting the amount of force on your joints, bones and muscles.

To provide the best fit for your feet, Christine Utter, a certified personal trainer and nutrition coach at YMCA Farmington Hills, recommends getting fitted for shoes at a running store.

Utter, who has trained many runners over the years, has competed in many races herself,  including 5Ks, marathons, and her longest, a 50K.

She says it’s important to train for the race in your new shoes to help break them in.

“Wear the same gear you will wear on race day just to make sure there is no chafing or rubbing or anything that will be agonizing at the end,” she shared.

To conquer your first 3.1-mile race, you need to commit to at least a two- to three-month training program with a mix of stretching, strength training, cardiovascular exercise and rest days.

“It’s going to take a little bit of preparation, some focus, discipline, and that includes nutrition, hydration, proper footwear, and strength training. It’s really surrounding yourself with a support system and a good coach,” Gibes said.

An important piece of your routine is to start your workout — your practice run, your race run, or any strength training that you’re doing — with dynamic stretching.

“Dynamic stretching is a moving stretch where you are swinging your legs, running with high knees, or doing hamstring curls, also known as butt kicks,” Utter explained.

For the best results, racers should also commit to strength training two to three times a week, ideally with a personal trainer to oversee proper exercises and form.

“You should do strength training two, three times a week focusing on the lower body, since legs are used in the running — especially calves, which I think are most overlooked, but are important for stability, propulsion and speed on runs. You also need to include upper body and core strength, because it affects your posture, your balance and your form,” Utter said.

In between strength training days, you can mix up easy runs, long runs and interval runs.  There are many good running apps to help you train, including the classic, Couch Potato to 5K.

“These will give you increments, increasing the intensity to help you build your endurance, so following a program like that, you can go from a coach potato to a 5K in just a couple of months, if you follow the app,” said Utter. “And make sure you get a rest day or two in there as well. Rest is just as important. Your body has to recover.”

Following this plan — paired with the proper nutrition and hydration — you will gradually build up your cardiovascular and muscular endurance enough to conquer race day.

“You just need to take a couple of months to get your body accustomed to the endurance that’s needed to do the 5K, and strength training as well, to make sure you have proper form and don’t injure yourself,” said Utter.