FitSugar

How to Run a Faster 5K

Jenny Sugar — Wed, 09 Nov 2011 13:23:54 PST

You've been running regularly for some time and have completed a few 5K fun runs. But now it's time to step it up and take this distance seriously. Here are some tips to help you beat your personal record when running 3.1 miles.

During Training

Add speedwork: If you want to run a faster 5K, you have to practice running faster. Coach Andrew Kastor recommends adding 80-meter sprints into your training schedule, and here's his plan for running a faster 5K in four weeks. Remember: sprinting can be hard on the body, so make sure to start off with shorter sprints and build up to the full 80 meters, especially if you're new to speed work.
Add short uphills: Hills require strength and endurance, so if you practice them during your training, you'll develop speed and muscle power, and just as with plyometrics (jump exercises), hill sprints will increase flexibility in your muscles and tendons, which reduces your risk of injury. In your training, tackle shorter steep hills (about six to 10 percent incline). Sprint up for 10 seconds, then walk downhill backwards to avoid pressure on the knees. Repeat, eventually building up to eight 10-second sprints. It's a surefire way to stronger, faster legs.
Incorporate strength training moves that target your shins, calves, quads, glutes, and core: Running alone won't increase your speed. You need to strengthen the muscles that make you move so your actions will be more powerful and more efficient. Incorporate variations of squats, lunges, step-ups, calf raises, bent over rows, and these three booty moves from celebrity trainer David Kirsch.
Become familiar with the route: Obtain a map of the 5K course, and if the route is open (like in a neighborhood or wooded trail), practice running it to familiarize yourself with the hills, curves, and mile markers. Knowing the course in advance will give you confidence and an added advantage over runners who are running it for the first time.

Keep reading to find out what to do on race day to run a faster 5K.

Beginner's 5K Training Schedule

Susi May — Wed, 23 Feb 2011 11:13:49 PST

Running your first 5K race is a magical thing! You train, you run, and you realize you like the adrenalin of the race and crossing the finish line is a unique high. Many consider the 5K distance a gateway race; meaning completing this distance leads to other races. If you can run 3.1 miles why not try for 6.2 and compete in a 10K? Why not tackle a triathlon?

Since many of you listed running a 5K as one of your fitness goals for the 2011, I thought it best if you trained with a plan. Physical therapist and running specialist Julie Ann Dougery of the CMPC Running Clinic created this 5K training schedule just for FitSugar. Her goal is to help you run a 10-minute mile race and train injury free. Before starting this 11-week schedule, which starts on a Wednesday so you could start tomorrow, you should be able to run 20 to 30 minutes continuously without pain. The plan has you running three days a week, supplemented with cross training - but be sure to rest at least one day a week.

Check out the training plan.

Run a Faster 5K in Four Weeks

FitSugar — Wed, 05 May 2010 05:50:26 PDT

If you have a few races under your belt and want to take your training to the next level for faster finish times, you need to add speed work into your training plan. Running coach Andrew Kastor wants to help you set a PR (personal record) this Summer in your next 5K. Here is his four-week plan (for intermediate runners with a solid cardio base) to get you up to speed - literally. Coach Kastor is a certified USA Track and Field coach who's been running competitively for 15 years. Plus he's married to bronze medalist marathoner Deena Kastor. The man knows running.

To see Coach Kastor's training plan, just

Take on a 5k . . . With Your Dog!

PetSugar — Thu, 13 Mar 2008 15:00:29 PDT

Spring is a great time to get outside and run around . . . and I don't mean just for your dog! Make it a team effort and train for a 5K that your furry pal can participate in as well. There are plenty of fun runs that benefit not only your health, but the animal shelters and programs that host the events get a much-needed bump in funds from all those entry fees.Running can seem like a scary sport to break into if you aren't the natural-born runner, but Fit assures us that it's easier than we think. Plus, with your fur-laden companion by your side, it just might be fun and gives you a good chance to meet 'n greet new people and pups for you and Fido to befriend (and possibly doggie date)! Who knew fitness could be great for filling up your date book as well!? To scour my list of doggie dashes and furry 5Ks taking place through May, just

read more. See Spot Run 5k Run/Walk Saturday, March 29. JF Gregory Park Richmond Hill, GA Richmond SPCA Dog Jog and 5k Run Saturday, March 29 Robins-Starr Humane Center Richmond, VA Dog Day 5k Saturday, April 5 North Carolina University Club Raleigh, NC Mutt's N Masters 5k Run Saturday, April 12 Veterans Memorial Leisure Services Center Las Vegas, NV Hound Dog Hustle 5k Run Saturday, April 19 Oak Grove Park Grapevine, TX Walk The Dog 5k Saturday, April 19 Bill Burke Park Salina, Kansas Animals For Life 5k Run for Rescue Saturday, April 26 Quassy Amusement Park Middlebury, CT Run and Romp Saturday, April 26 Shoreview Community Center Shoreview, MN Miss Reveille Dog Walk and 5K Fun Run Sunday, April 27 Texas Medical Center Huston, TX Atlanta Dog Jog Saturday, April 28 Piedmont Park Atlanta, GA Canine Canter for Cancer 2Mi Run/Walk Sunday, May 4 Como Park Saint Paul, MN HS Run For the Dogs Saturday, May 10 East Lake Village Park Lees Summit, MO Doggie Dash 5k Saturday, May 31 William Land Park Sacramento, CA Know of any that I'm missing? Add the info in your comments! Source

How To Run Your Best 5K

FitSugar — Thu, 28 Feb 2008 07:30:00 PST

If you are following the Couch to 5K plan or the beginner's running program from Runner's World, you are going to be ready to race your first 5K. It is always good to get a few tips from seasoned runners.

Here's some advice from the readers and runners over at Runner's World:

Sign up! You can't run a race if you're not there. Here is a race locator and you can surely find a 5K close to you.
Eat a bit before the race, but keep it light. A bagel, a banana or peanut butter toast will help fuel your race run. Most races provide water and snacks at the finish line.
Don't skip the warm-up. Jog for 10 to 15 minutes on the race course to familiarize yourself with the course conditions as well as to get your blood pumping.
Have fun. Running can be very social and 5Ks are generally low key events.
Finish strong and celebrate! When you see the finish line, kick your pace into high gear and give it all you've got. Cross the line and smile. You just ran your first race.

Do you have any advice to add? Share it in the comments section below.

Source

5k's with 6 Kids: Ceci St. Geme Is One Fast Mother

FitSugar — Sun, 13 May 2007 02:00:00 PDT

I am always looking for inspiration and I found it recently in one fit and fast mom - Ceci St. Geme. Here's some interesting numbers on St. Geme:

17:30 - Her average 5k time, these days
6 - Number of kids she has - ages range from 8 to 19
44 - Her age
6 - Number of times she has appeared on the cover of Runner's World

Impressive, right?

Here's what she had to say in a recent interview with the folks at Runner's World:

"I run a 5-K, and I'm home by 10 a.m. A marathon and its training takes so much more time and energy."

"There's always the guilt factor when you take time for yourself, whether it's for running or photography or whatever. I definitely worry about dropping the ball with one of the kids, but I'd worry about that even if I didn't run. I'm more prone to think, I run, which makes me happy--and a happy mom equals happy kids."

"Cross-training doesn't really work for me. Running is really the only thing that prepares me for racing."

(on having had au pairs, baby-sitters, and housekeepers at various times)
"I realize I'm extremely lucky to be in the position I am," she says. "With six kids, I'd be doing laundry and cleaning all day if I didn't have some help."

So, my treat to myself this Mother's Day is going to be a nice long run. Just me, my iPod and the road. After I have digested my breakfast eaten in bed, of course!

Source

Happy New Year!!!!!!

FitSugar — Mon, 01 Jan 2007 05:01:39 PST

Happy New Year!!!!! It is finally 2007 and the new year always feels like a clean slate, a fresh start, a time to reshuffle the cards.

Just wanted to let you know that there are a ton of fun runs happening all over the country today. My two favorites:

The Hangover Classic 5K and 10K runs in Salisbury Beach, Mass. The event is sponsored by none other than Bud Light. The race doesn't start until 11 am so you can sleep off your partying from the night before. Plus, you can register to run at the race today for only $15 - you just won't get a tee shirt. There is an optional ocean plunge at the finish line.
Portland's 5K Dash and Splash, yep "splash" means jumping in the ocean at the end of your 5K walk or run. This event doesn't even start until 1 pm.

These are options if you are not nursing a hangover. If you are nursing a hangover my unsolicited advice is DRINK WATER.

Charlotte's Thunder Road Marathon

FitSugar — Tue, 05 Dec 2006 15:30:00 PST

Still looking to do a marathon before 2007? Charlotte's Thunder Road Marathon (Marathon, Marathon Relay, Half Marathon and 5K) is this weekend on December 9th!

From the time the green flag drops on the starters until the checkered flag falls on the final finisher (this race is race car themed), you will experience a unique race enjoying the sounds of music from the Southeast provided by local bands and DJs as you race. The Thunder Road Marathon will feature a mixture of the old and the new in Charlotte. This race is a Boston Marathon qualifier. But hurry, you must register in person by December 8th! For more information, visit the Thunder Road site.

Give Others a Kick from Your Kicks

FitSugar — Fri, 01 Dec 2006 15:01:39 PST

Just because the holidays are ending does not mean that you have to get out of the giving spirit.

Did you get gifted a new pair of sneakers this year to help kick off your 2007 resolutions to be more fit? Don't throw out your old sneakers, donate them!

One World Running is an international program promoting an awareness of health, fitness and nutrition by providing running shoes to those in need in the United States and around the world. One World Running also puts on 5K walk/runs to foster an environment of exercise and to increase understanding and goodwill between people.

All you have to do is mail your shoes to one of their drop off locations (Daily Camera Newspaper, Attn: sports department, 1048 Pearl Street Boulder, CO. 80302) and they'll take care of the rest. For more information on the program, visit OneWorldRunning.com.

Good Goals are Good

FitSugar — Wed, 08 Nov 2006 03:00:00 PST

Fit Sugar is truly impressed with the new cross-training Lance Armstrong. He wanted to run the NYC Marathon in under 3 hours and he did it! At the finish line, however, he admitted it was harder than anticipated and although he did some training he was surprised by how difficult it was.

Fit is all about setting goals and figuring out how to reasonably meet them - you don't need to start off with a marathon. If you're interested in running but need an end goal to work toward, have you thought about doing a 5K race? Cool Running created a program for the novice runner - The Couch-to-5K Running plan. They site says:

Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves. You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program.

Sounds like a perfect start to me.