A resident of North Grafton, Massachusetts, Paul Andrew specializes in economic and trade policy. Outside of his career, Paul Andrew enjoys participating in 5k runs in both North Grafton and the United Kingdom.
One of the most popular distance events for beginning runners, the 5k run still requires preparation and training. To avoid injury and to get ready for the demands of running, it is important to warm up properly. For example, focus on the core muscles of your abdomen and legs to maintain the correct running posture. One key exercise, a lateral lunge, starts with your feet planted wider than your shoulders. Then, shift your body over your right foot and keep your left leg straight. Alternate sides 10 times.
Next, choose a training schedule that matches your fitness level. Beginning runners should work up to running a full 5 kilometers at a time over the course of eight weeks. In the first week, run until you become tired, and then walk for a total of 5 kilometers on Monday and Wednesday. On Tuesday, Thursday, and Saturday, run for 1.5 kilometers. Then, rest on Friday and walk for 30 minutes on Sunday. Gradually increase the time and distance spent running until you can run at least 2 kilometers at a time. More experienced runners may begin the program at longer distances and times per day.