How to Train for a 5K Walk

There is a 5K Run/Walk coming up for your favorite charity. Someone asked you to walk in a race for your company or church. The problem is you have not been working out much lately, or you have never walked in a 5K. Follow these steps to train for it so you look like a pro come race day.

Instructions

    • 1

      Decide between the two ways to train for a 5K walk. You can track your progress in time or miles. It is really a personal preference that you choose. If you want to complete a race in a certain time, choose the time option or vice versa for distance.

    • 2

      Begin slowly. Do not start out overzealous. Give yourself time to get in shape. Your body is not used to working this hard. Take it slowly or you will risk injury. Be sure to warm up and stretch after each training session.

    • 3

      Choose a training program. There are lots of workouts designed by trainers available for free on the Internet. Check with your local gyms or YMCA to see if they have a training program available. You can also enlist the help of a personal trainer.

    • 4

      Find a walking friend. It is easier to make yourself work out if someone else holds you accountable. Help each other stay on track. In addition, you will have someone to talk with on the walk.

    • 5

      Diet because your diet is as important as your training schedule. This is not the time to go on a crash diet so you look good in your shorts. It is a time to introduce proper nutrition to your body. Because you are training, your body needs fuel--in the form of carbohydrates. A balanced diet where 60 to 70 percent of your calories come from carbohydrates will keep you in top-notch health.

    • 6

      Stay hydrated. You must drink enough water to offset thirst. If you are thirsty, your body is already dehydrated. A good rule of thumb is to keep a bottle of water with you all the time. Drink a couple of ounces every few minutes--not just when you are training.

    • 7

      Eat before race day. Be sure to eat at least three hours before the race. Eat a high carbohydrate meal to boost energy and to keep your blood glucose up. Drink water or a sport drink before the race for hydration. Sip water during the race to stay hydrated. Pace yourself. After the race drink or eat something high in carbohydrates to replenish your glycogen.