One of the first goals of those who start running is to hit the 5 km mark. The 5,000 meters may not seem so difficult for outsiders, but beginners need to prepare the body to hit the goal. However, just a little focus and preparation that anyone can traverse distance – even those who are accustomed to a sedentary lifestyle. See the step by step and see how to run 5 km.
How To Run 5 Km
The first step in running 5km is muscle strengthening. For beginners, the ideal is to do work on regions of the body such as hip, knee, spine, lumbar, and ankle. The person can do this work while already outlining some races.
2. Food And Sleep
It is no use not to eat the right way or sleep. In addition to sleeping well, it is recommended to seek a nutrition professional to maintain an adequate diet, knowing what to eat before, during, and after the race.
3. Interval Running
Five miles does not look like much, but whoever has never run in life will barely reach the second kilometer without tiring. The one indicated by experts is to make a race interval by time or distance. For example, you can start jogging 1 minute and walking 3 minutes, and gradually increase running time. After seeing progress, the athlete can test the distances.
With focus, it is possible to fulfill the distance in a short time. Of course, it depends a lot on the person, and before starting a physical activity, you should seek a doctor to perform all the necessary exams.
With strengthening, good food and sleep and practicing the interval race, it is possible to run 5 km in a period that varies between 1 and 3 months.