Can you run in it

If race day is approaching and you haven't been running, there are a few practical considerations to be aware of.

Here are some tips to help you decide if you should participate in the event, plus how to prepare in the time you have available. Depending on your level of cardiovascular fitness , you may be able to complete a 5K running race without training. But if you have been sedentary, you might want take a more conservative approach.

Your current fitness level is a big factor in determining if you should run a 5K without training. If you exercise regularly and are in good cardiovascular shape, you should be able to pull it off.

Five kilometers 5K is 3. Some people have enough aerobic endurance to run or jog that distance without any training. However, if you don't participate in any cardiovascular activity, the prolonged effort might be a struggle. If you regularly participate in another aerobic activity such as cycling , rowing, brisk walking, or swimming and can stay moderately active for an hour or so, you should be OK.

A walking pace can take 45 minutes to an hour. If you have certain medical conditions, it may be unsafe for you to run a 5K without proper training. You should get medical clearance if you're overweight, have a family history of heart disease, or have an existing medical condition. Additionally, those with joint problems—especially in the lower body—should get medical guidance before entering a 5K. Even with your doctor's approval, you may still put yourself at risk for injury if you attempt a 5K without adequate training.

It might be safer to choose a different 5K race that is farther in the future so that you'll have more time to prepare. Many 5K races are walker-friendly, and some events have a 3K walk available and won't penalize you for switching events.

Use the time you have wisely to get ready. There are a few different ways to approach short-term training. Overtraining may leave you feeling sore and fatigued on race day. You may even end up with an overuse injury if you do too much too soon.

Do two or three easy runs of 20 to 30 minutes each during the week before the race. Take one or two days off before race day.

If the race is tomorrow, avoid cardiovascular exercise or lower-body strength training today. It's important to rest the day before an event. Race prep is a key part of getting ready for your 5K.

If this is your first running event , you will want to get familiar with the lingo and learn a little about what to expect. Familiarize yourself with the rules and the course setup. Check the race's website for details. You might even visit the course to see what it looks like. Finding the right gear to support your changing body is key, said run coach and pre- and postnatal fitness specialist Christine Nichols.

A runner's high may be rare, but it's clear that exercise gives pregnant women a mental boost. While a workout will help with cardiovascular health and weight management, it also comes with an added perk for moms-to-be as it helps to control blood sugar levels. Prenatal trainer Tami Smith said that safe and effective exercises for the first trimester include walking, jogging, cycling, resistance training squats, lunges, bicep curls , yoga and Pilates. Morning sickness may curb some plans, so the key is to listen to your body.

The second trimester should be similar in terms of exercise, but with the main precaution being that it's recommended that you not lie flat on your back after about 20 weeks of pregnancy.

This can look like lowering weight selection or scaling back the intensity of running. Tell her way to go for us- a marathon is a huge accomplishment! We wish you the best of luck and lots of fun as you train for your 5k! Thanks for sharing your awesome predictions, too! Thanks so much Kate, we're glad you're here today! We are so glad you've been comparing two sports today: running and tennis! We're sorry to hear that the video isn't working for you, Kyra. We are undergoing some spring clearing site maintenance and need to temporarily disable the commenting feature.

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How many ways can you run? Have you ever taken part in a special run? What's your favorite way to run? Tags: See All Tags Wonder What's Next? Try It Out Ready to run? Recruit a few energetic friends or family members to help you explore one or more of the following fun activities: So how do YOU like to run?

Do you prefer a short jog in the park or a marathon around a large city? Perhaps you'd rather run through the mud or be chased by zombies? The important thing about all these types of running is the great exercise running provides for your body. No matter what type of running you try, your body will thank you for it! So get out of the house today and go for a run.

It can be any type of run. You can jog or sprint. You can run on the playground or around your neighborhood at home. Get a friend or family member to run with you, if possible. It's always more fun to run with a buddy. Have fun getting some exercise and seeing the sights of your area with a friend! How far can you run without stopping? If you're not used to running as exercise, it might not be far at first. With a little persistence and practice, though, you could be the next great marathon runner!

Head outside and, using a stopwatch, time how long you can run without stopping. Be sure to warm up before you start. Do some stretches and light jogging. Do the same thing to cool off when you're finished. Record your results in a journal. Every couple of days, repeat your run and see how your stamina improves over time. Can you create a simple graph that shows how your stamina increased over time?

Up for a challenge? Map out a marathon in your area. Use well-known landmarks and maps you can find on the Internet to plan a running route that's as close as possible to exactly Runners need to drink water, especially on hot days.

Follow these guidelines to help prevent dehydration and stay safe while running:. For runs longer than an hour, a sports drink is a smart choice.

Sports drinks may help you recover by helping you maintain electrolyte balance and providing energy from carbohydrates 2. Though food is fuel for runners, eating a large meal too soon before going out for a run can lead to digestive problems like cramping or diarrhea. Instead, try to wait at least 3 hours after a meal before going for a run.

Eating a light snack like a piece of fruit, yogurt, or half of a peanut butter sandwich could give you energy to get through your workout. Learn about the best pre-workout nutrition strategies. Eating the right foods before a workout can maximize performance and speed up recovery.

Eating the right foods after workouts is important for muscle gain, recovery, and performance. Here is a guide to optimal post-workout nutrition. After an intense cardio session, you might wonder what foods or drinks to refuel with. Here are some smart options. Whether you should eat before or after exercise is a hotly debated topic. This article tells you all you need to know about eating around workouts.