what to do before 5k run?
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["Get your z's two nights before. Pre-race jitters tend to strike the night before the race, interrupting your sleep. ... ", 'Keep it light. During race week, your running mileage should decrease. ... ', "Fill the tank. On race morning, be sure to eat the breakfast you've practiced in training. ... ", 'Get there early. ... ', 'Warm it up. ... ', 'Get in line.']
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After you can run 1km in under 6 minutes, go back to increasing your distance. Aim at running 10km without stopping, without worrying about speed.
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Running after eating As a general guideline, you should wait three to four hours after a large meal before running. If you've had a small meal or snack, wait a minimum of 30 minutes or preferably one to two hours before going for a run.
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If you've had a small meal or snack, wait a minimum of 30 minutes or preferably one to two hours before going for a run. Keep in mind that everyone is different. You may have more energy eating a small snack just before going on a run, or you may have no trouble when you eat a meal before a workout.
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Generally, many runners consider a good finishing time for a 5k to be anything under 25 minutes, which means keeping an 8-minute-mile pace. If this is your first 5k, an 8-minute-mile pace might be fairly aggressive, depending on how long you have trained, how old you are, and so forth.
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Tip #3: Drink water before, during, and after a run Aim for 16 ounces (2 cups) of water at about two hours before you run. Pair this with a snack or meal.
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Your weekend long run—one week before the marathon—should be eight to 10 miles. Any longer and your muscles may not be able to fully rebound before the race. Plus, if you've been lifting weights during your training, you should stop during this week.
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If you live in New York City, you would need to run about 30 blocks (east to west) for a 5k run. In Chicago, the blocks are a little larger, so you would only need to run 24 blocks. In Philadelphia, a 5K run would be about 39 blocks.
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Training the Week Before Your longest mileage day a week before a marathon should be 8 to 10 miles. For a half marathon, it should be 6 to 8 miles. During the week before your marathon or half marathon, continue to get in shorter fitness walks or runs of 30 to 60 minutes, each day or every other day.
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Average for beginners If you run a mile about every 8 minutes, you can count on your 5K time being under or around 25 minutes. However, this isn't easily achievable for many people, so beginners should aim to run a mile in about 9 to 13 minutes.
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Stay Hydrated Aim to consume 17 to 20 ounces of fluids two to three hours before the race, and another seven to 10 ounces 20 minutes before the race begins. It's okay to have coffee, tea, or a sports drink if you regularly drink those fluids before your runs and they don't upset your stomach.
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Helps you get a faster 5k time Luckily, a group of researchers studied this exact question. Using a 5k race as a test run, the researchers found that runners who used caffeine prior to their 5k race improved by 1.0 to 1.1 percent (this means a 20-minute 5k runner would run 10-13 seconds faster just by using caffeine).
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Walk Before You Run Before returning to running, you should be able to walk for at least 45 minutes (without pain if returning from an injury) says Paul.
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While the point is somewhat debated, 6 mph is typically accepted as the difference between running and jogging. So if you plan to really run your 5K, you'll need to set your treadmill speed at 6 mph, which should have you wrapping up 5,000 meters or 3.1 miles in 31 minutes.
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During the morning of your 10K, it's important to make sure your stomach feels as good as your legs. We recommend getting a high carb, easily digestible meal 3-4 hours before your race, so by the time the gun goes off, you'll have topped off your glycogen stores and won't feel full or weighed down.
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If your race is in the morning, consume a 200- to 300-calorie meal one to two hours before the race. The majority of the calories should come from whole, unprocessed carbs. Keep the meal low in fiber and fat; both take a long time to digest.
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A 5K run is 3.1 miles. Don't be daunted by the distance. A 5K run is a great distance for a beginner.