Tips On How to Run A 5k

On Wednesday, November 19, Lizzie Dolan will be hosting her second Cross Out Cancer 5k event at Picnic Island Park. Cross Out Cancer was founded to raise money for cancer patients at All Children’s Hospital in St. Pete. Last year, the 5k was a huge success with about ten schools from around Tampa participating, and Lizzie and her team hopes to make this year even better.

Although the idea of running a 5k may be intimidating for some people, it is important that as many participants as possible come out and support this event.  Here are some tips on how to successfully run a 5k:

1. Stay hydrated

It is important to stay hydrated before races, but dont drink too much water.  This can make runners feel uncomfortable while running and will slow them down. Sports drink also offer a couple of advantages because they replace some of the sodium and minerals your body loses when you sweat.

“Drinking plenty of water impacts your performance more than you might think. If I don’t drink enough water before I run, I am thinking about it the entire time,” explained sophomore, Greta Dieck.

    2. Rest

The day before a race, it is best to stay off your feet. This way, you will be refreshed and energized to run. Also, you can recover from any soreness you might have.

Morgan Graff, who is in her fourth year on the cross country team, explained, “I think it is important that runners take care of their bodies and relax if they need to before a big race. If you push yourself too hard the day before, it might backfire on you.”

    3. Warm up

Warming up will enhance your performance and prevent injuries. When people start slow before workouts, they are able to stimulate more blood flow to their muscles and increase their body temperature. More blood and more oxygen leads to an overall better and more enjoyable run.

4. Eat properly

Eating the right food will give runners the proper boost of energy. Focus on carbs and goods that are low in fiber and fat. It is important to wisely plan when you are going to eat because the bigger the meal means more time to digest.

5. Set goals

Setting goals will keep you working hard when you are on the last leg of the 5k and need some motivation. If runners achieve their goals, it is a great boost of self confidence and serves as a sign of positive progress toward an ultimate goal.

Katherine Hahn, a junior on the AHN cross country team, stated, “I love setting goals for myself because it makes me feel even better when I finish a race and achieve my goal because I know all of my hard work has paid off.”