5 Tips on Running a 5K

I received this for the Corporate Challenge which I’m hoping to run walk this year. Or maybe a bit of both. I’ve been trying to get to the gym but that has not been happening. Also I have a 5k to run (The Color Run) the week before so I’m hoping I’m not hobbling across the finish line.

Anyway, if you are also doing a 5K these are some great tips for you!

The 24th annual registration for the Rochester JP Morgan Corporate Challenge has opened! The race is May 29thand below you will find some tips from Race Organizer Jane Iaculli on how to train for the Corporate Challenge and other road races this season.


In Rochester, Fleet Feet Sports has organized a special Corporate Challenge Training program (Saturdays, at 9:30AM) and meet twice per week with coaches to help you get fit and train you towards completion of the 3.5 Mile Corporate Challenge. If you can’t make the official runs here are some tips for you to do on your own time:


1) Sign up!

This may sound funny but the first step is committing to the goal, whether you are an avid runner or a beginner make it official and add your name to your company’s Corporate Challenge team.


2) Get Ready to Run.

Ask a fellow co-worker if he or she wants to take training runs with you after work, even it’s a mile, getting out there is the first step.


3) Stretch!

Warming up your body with active stretches before you start running or walking is really important to make sure you do not pull something.  Take 5-10 minutes before you start to run with this conditioning work out:

· Walking on tip toes, hold arms above your head

· Walking heels, hold arms above your head

· High knee kicks

· Butt kicks

· Walking forward straight leg kicks

· Grape vine in each direction


4) Pace yourself.

Plan a five to six week training schedule starting with 1 mile runs 3 days a week and work yourself up gradually adding at least .5 mile each week.  This will allow your body to adapt to running 3.5 miles so you can comfortably go the distance on race day!


5) Cool down.

After running its very important to stretch.  Make sure you take at least 5 minutes to stretch out your calves, quads and hamstrings.

Do you have any tips to share?

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