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    How To Run a 5K Race: Your Step-By-Step Guide To Running a 5K Faster
    How To Run a 5K Race: Your Step-By-Step Guide To Running a 5K Faster
    How To Run a 5K Race: Your Step-By-Step Guide To Running a 5K Faster
    Ebook143 pages1 hour

    How To Run a 5K Race: Your Step-By-Step Guide To Running a 5K Faster

    By HowExpert

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    About this ebook

    If you want to learn how to run a 5k the right way, then get this step-by-step guide.

    In this step-by-step guide, you will discover a proven & tested method to run a 5k race faster by training the smart and effective way.

    - Achieve personal satisfaction of becoming a faster runner more than ever before.
    - Discover how to start and finish a 5k race with a new personal record time.
    - Impress your friends and family with your new and faster running skills.
    - How to have the runner's mindset to run faster than before.
    - 10 golden rules for running improvement revealed.
    - Stretching exercises for the 5k runner.
    - Drills & warm-up tips to run a 5k race faster.
    - Find out what to eat, drink, and do before the 5k run to get the best results as much as possible.
    - Running schedules for all running levels (beginners, intermediate, advanced) so that you can apply all these new tips contained in this one guide as you get better in the 5k race.
    - Step-by-step running exercises explained in detail.
    - Running form tips for a 5k race (body posture, arm & hand position, hands, legs & feet tips)
    - And much more!

    Click "Buy" to get it now!

    LanguageEnglish
    PublisherHowExpert
    Release dateApr 11, 2011
    ISBN9781458146762
    How To Run a 5K Race: Your Step-By-Step Guide To Running a 5K Faster
    Author

    HowExpert

    HowExpert publishes quick 'how to' guides on all topics from A to Z by everyday experts.

    Read more from How Expert

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      Book preview

      How To Run a 5K Race - HowExpert

      How To Run a 5k Race

      Your Step-By-Step Guide To Running a 5K Race Faster

      *****

      HowExpert Press

      Smashwords Edition

      *****

      Copyright 2011 www.HowExpert.com

      Discover Other Titles by www.HowExpert.com at Smashwords.com:

      http://www.smashwords.com/profile/view/howexpert

      License Notes

      This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each person you share it with. If you're reading this book and did not purchase it, or it was not purchased for your use only, then you should return to Smashwords.com and purchase your own copy. Thank you for respecting the author's work.

      * * * * *

      Table of Contents

      Introduction

      Chapter 1: Before You Get Started

      Equipment

      Clothing

      Accessories

      Shoes

      Training Shoes

      Racing Shoes/Spikes

      Chapter 2: Distance Running Basics

      Breathing

      Running Form

      Body Posture

      Arm and Hand Position

      Hands!

      Legs and Feet

      The Runner’s Mindset

      The Golden Rules For Running Improvement:

      1.Be Moderate With Your Training!

      2.Repeat Repeat Repeat!!!!!

      3.Stay steady!!

      4.Aqua jogging

      5.Elliptical Machine

      6.Jump Rope

      7.Swimming

      8.Yoga or Pilates

      9.Biking

      10.Weightlifting

      11.Running on the Beach

      Chapter 3: Stretch Before and After You Run

      Stretches to do EVERY time

      Chapter 4: Drills And Warm-Up

      Warm-Up Tips And Information

      Drills

      Chapter 5: What to eat, drink, and do before a workout, long run, or easy run

      Chapter 6: Running Schedules (Beginners, Intermediate, and Advanced):

      Beginner’s Schedule:

      Intermediate Schedule:

      Advanced Schedule:

      Chapter 7: Training In Detail

      Easy Runs:

      Endurance Runs:

      Workouts

      The Mile Repeat

      The Forty Second Sprints

      The Easy Run And Strides

      The Hill Repeats With Strides

      Rest Days and Cross training

      Chapter 8: Race Day!

      What to Bring to the Race

      Clothing

      Accessories

      Food!

      Pre-Race Tips

      When The Gun Goes Off…

      Chapter 9: After the Race

      Recommended Resources

      INTRODUCTION

      Typical 5K Race Courses

      This guide will show you step-by-step on how to run the 5k race. This guide is helpful for all levels. So if you are a beginner, intermediate, or advanced runner, you will benefit from this guide because it will help you get started and help you achieve a better running time.

      So let’s get started and talk about the basics of the 5k running race.

      The 5k is a race that is about 3.1 miles.

      It can include a variety of terrains:

      •Hills

      •Flat surface

      •Creeks and other small streams of water

      •Clay

      •Gravel

      •Pavement

      •Mud/Dirt

      •Grass

      •Other

      Most races are located in:

      •Woods

      •Parks

      5k races are almost NEVER cancelled due to the weather. Be prepared for the worst case scenario. Weather conditions include:

      •Sun (Can be moderate or extreme)

      •Rain

      •Snow

      •Sleet

      •Hail (rarely)

      Why Run A 5k?

      Running in general is very beneficial for one’s health, especially for one’s heart.

      5k is short enough for anyone to have the ability to train for and complete. 5k is long enough to be considered an accomplishment and a long distance race.

      5k races are good starter races for people who want to get a feel for the competitive nature of running; the runners are usually competitive but not diehards. Many collegiate-level and professional runners have also started their careers with a 5k race.

      A lot of marathon and half-marathon runners use 5k races for training purposes. They help you gauge your performance in an adrenaline-filled situation. They also serve as good motivators to do better in the future.

      What Kinds Of 5k races Are There?

      •High school cross country meets (competitions) are 5ks.

      •Most community and company sponsored races are run/walk 5k races.

      Anyone of any age can run a 5k. Most 5k meets have separate race times for different age groups. Awards usually include overall top male awards, overall top female awards, and age group top awards.

      Pre-registration for a 5k race is recommended, although many allow walk-ins to run as well.

      Fees?

      •The majority of 5k races charge an entrance fee per person. It’s typically around $20. However, you can also expect somewhere between $5 and $35. The fee depends on the size of the race, the technology used, the number of staff required, and other factors.

      •If you register on the day of the race, there is usually a $5 increase in the fee. Some races are free.

      CHAPTER 1: BEFORE YOU GET STARTED

      EQUIPMENT

      •Why is the type of equipment I have important?

      oYou can’t expect yourself to train and race at your full potential without the right tools to aid you.

      oLook at it this way. Football players wouldn’t walk into a game without a helmet, shoulder pads, etc, so why should a runner start a race without proper shoes and clothing?

      Clothing

      •T-shirts/Tank tops

      oCotton or cotton and polyester combination

      Most t-shirts are this type

      oSpandex

      Helps to get rid of moisture from sweating

      o100% Polyester

      My personal favorite, because it’s light and keeps you dry and cool.

      Breathable material

      •Long sleeve shirts

      oThin shirts meant for cool summer and autumn mornings or nights

      Like Underarmour’s heat gear

      oInsulated spandex for cold winter and spring days

      Like Underarmour’s cold gear

      •Shorts

      oSpandex

      Tight and aerodynamic

      •Not always the most comfortable, so you should use these for races only.

      oCotton and Polyester

      Soft and breathable

      oRunning Shorts

      Light and very comfortable

      My personal favorite

      Usually labeled as running shorts, characterized as having a slight curve on the side. See picture.

      •Pants

      oSpandex

      Skin-tight so doesn’t weigh you down.

      oCotton and spandex

      A little more bulky than spandex but much softer

      oLoose legging-type pants

      Comfortable but not very aerodynamic

      Usually not made for racing or running

      oSweatpants

      Good for warm-up and stretching

      DO NOT WEAR FOR RACING!!!

      •Sweatshirts/ Hoodies

      oGood for warm up and stretching

      oCould be worn for racing, but this is not recommended

      •Socks

      oCotton or cotton and bamboo (or any other material that allows your feet to breathe)

      oThey have socks especially labeled running, but those are just breathable socks with a running sign attached and an increased price tag.

      Just buy the bamboo and cotton combination- it’s the kind I recommend the most.

      Accessories

      •Watch

      oESSENTIAL!!!

      oNeeded for timing workouts, learning to pace, etc.

      oMUST have a timing/stopwatch feature

      Ideally can do splits (while timing it can split the total time into individual sections so you can tell how fast each distance was).

      oWaterproof

      Needed for aqua jogging and running in the rain, snow, etc.

      •Hat

      oHas a top

      No visors

      The point is to

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