10 Tips for Running a 5K

This strength training workout can be completed without additional, fitness equipment.

Certain exercises can be advanced by adding weight with kettlebells, dumbbells, vests, etc.

Continue reading the tips for running a 5K or skip ahead to the strength training workout to prepare for a 5K.

5) Be Patient With Yourself

“If you’re a beginner, don’t get frustrated and don’t try to go from zero to 60 overnight. With anything in life, it takes time to adjust. Little by little you will succeed everyday. There is no such thing as failure. Make small goals preferably after your first ever run, and slowly begin to set bigger, yet attainable goals the next time. Before you know it, you won’t even think about it anymore. It will just come naturally.”

~ Mike Taverna

6) Support & Inspiration

“One that comes to mind for me is to have a solid foundation of support and inspiration. For me, I literally keep a small journal book in my racing pack and I call it 'The Book of Names.'

The races I've participated in are anywhere from 24 hours to 240hrs [10 days [Infinitus 888k]]. I've always gone solo, never asked for friends or family to crew. It's a personal decision- I don't ever want to snap at someone for trying to help me go beyond my limitations.There are times when I'm at my highest of highs and plenty of times in my lowest of lows. I'm far from perfect, I'm just human.

When I hit my low points and I want to quit or give up; I'll literally start walking and read my book of names. It's just a book of people who I have met at some point in time and they made an impact on my life. [Side note, yes Dave, you are in the book] I may have only met them for a sec or maybe known my whole life. Time isn't important; the quality of the particular moment is.

I don't list what the memories were either, the memories redevelop as I read the name. Once I'm out of that low, I put the book away and try to keep on dominating to the x-treme.”

~ Will Bradley

9) Focus On Strength & Mobility

“Don't neglect strength work and mobility. Every runner should work on developing a solid posterior chain with movements like nordic leg curls, hip thrusts, lateral squats and core. Mobility isn't just rolling with a lacrosse ball or foam roller. It means moving dynamically to warm up properly and prevent injury. Getting a resistance band or two makes all the difference in the a world.”

~ Miguel Guillermo Medina

Disclaimer

As detailed in our Terms of Service and Privacy Policy, by engaging in any physical activity or exercise program with Adelante Fitness, you acknowledge and agree that you have consulted with your medical professional and have obtained medical clearance to participate. The workouts and training programs shared on AdelanteFitness.com and in our newsletter contain only recommendations and are intended to be used for educational purposes only. Actual exercises, volumes, and intensities are undertaken at the user's sole discretion and are performed at the user's own risk. Adelante Fitness LLC makes no express or implied warranties regarding this content.

5K Strength Training Workout #1

3 Exercise Circuit for 5K Training or Race Day Prep

Start by placing your elbow directly below your shoulder. Your feet can be stacked, or you can place the foot of the bottom leg in front of the foot of the top leg for added stability. At the top position, aim to form a straight line from the top of your head to your heels. Lower your hips in a slow, controlled motion until they tap the ground, but don’t rest them on the ground. Return to the starting position.

Start in a wide stance with your feet flat and firmly planted. Your feet will stay in this position throughout the set. Perform the repetitions in alternating fashion, switching from one side to the other with each rep.

Begin by shifting your weight to one side. Bend the knee of that leg while keeping the other leg straight. Lower your hips back and down as if sitting into a chair, ensuring your feet stay flat on the ground. Your torso should shift forward, though rounding of the back should not occur.

Push through the heel of the bent leg to return to the starting position, making yourself as tall, still keeping your feet planted firmly.

Start in a standing position. Lean forward to touch your toes, then plant your palms on the ground. Walk your hands out until you’re in a pushup position. Lower your hips toward the ground while keeping your arms straight, creating a gentle arch in your back. Lift your hips back to the pushup position, then continue raising them towards the ceiling, forming an inverted V shape. Walk your feet forward, alternating steps, until they are as close to your hands as possible. Lift your hands off the ground and return to the standing position.

Description

Perform 3 rounds of this circuit, with zero rest between exercises, and 30-90 seconds between rounds.

Recommendations

This circuit can be performed anywhere within your routine - beginning, middle, or end. In 5K training and on race days, we recommend placing it after a general warm-up.

Benefit

Incorporating forearm-supported side planks, side lunges, and inchworms into your 5K training or on race day offers several benefits. Side planks build core stability and balance, essential for maintaining proper running form. Side lunges improve lateral strength and hip mobility, helping to prevent injuries and enhance overall running efficiency. Inchworms engage the entire body, improving functional movement and flexibility. Together, these exercises prepare your body to handle the demands of running and help you perform at your best.

Questions or Stories

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Disclaimer:
This training program contains only recommendations and is intended to be used for educational purposes only. Actual exercises, volumes, and intensities are undertaken at the user's sole discretion and are performed at the user's own risk. Adelante Fitness LLC makes no express or implied warranties regarding this content.