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Running 5k Races: Training, Beginners And Runners Endorphins
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Published: July 25, 2007
Five kilometers. 3.11 miles. 5,468 yards. Any way runners look at it, five kilometers is a lot of ground to cover. For beginners and seasoned veterans alike, running 5k races is not a walk in the park. Prior to running 5k races, runners must endure countless, sweaty hours of exercise and endurance training in order to be ready for the task they are about to face.
So before signing up for a 5k race or similar type of event, runners must make sure their bodies can handle the extreme amounts of stress that running 5k races may cause.
5k races are an excellent choice for runners of all skill levels, as they are good starting points for beginners who wish to learn to run competitively, as well as for those with more experience who hope to master their running skills. But before even thinking about entering any length of race, potential participants should visit a doctor to be sure their bodies are physically fit for running 5k races.
Once they are deemed fit for running 5k races, beginners running 5k races need to purchase a good pair of running shoes. Runners should choose shoes that are comfortable and support the ankles and arches of the feet. People participating in 5k races should also choose clothes that are loose enough for the body to be able to breathe in, but apparel big enough so as not hinder the athlete.
Now that runners are equipped with everything they need for running 5k races, it is time to start training. Preparing for running 5k races begins with simple walking, about 20-30 minutes per day, 5 days a week. Training with a partner can be a good idea since partners tend to push each other. Experts recommend novices include 3 minutes of running into each walk they take during the first week of training for running 5k races. For the next nine weeks, runners should include more running into their walks until they are comfortable running or jogging for 30 minutes. When this milestone occurs, the person should be physically prepared for running 5k races. The rest of the preparation for running 5k races has not as much to do with physically, but rather mentally preparing.
Mental preparation begins with runners, both novices and veterans, forgetting the fact they are being timed when preparing for running 5k races. When athletes begin to think they are "losing," or they are behind their desired pace, they will try too hard to push to the front or go faster, thus tiring themselves. This mindset can also cause mistakes and added strain the the body. The only thing runners should hope to accomplish is to finish the race, not necessarily being the fastest. This way, runners can jog as they did in practice sessions and be in the right mind-set to finish the race strong.
When running 5k races, endorphins are a large part of any runner's success. These sensations are actually neurotransmitters in the brain that bring about natural pain-killers and give a sense of well-being and euphoria. They are released when people exercise, which is why runners experience this sensation often. Endorphins are commonly referred to as the "runner's high," as the feeling is said to be similar in effect to some opiates and morphine. While these euphoric sensations are great side effect of exercise, they cannot be relied upon solely to complete a race. Rather, runners should think of stimulating effects of endorphins as an added bonus that will help them achieve their goals, while not overly depending on them.
Being prepared for running 5k races may seem time-consuming and daunting at first. But the rewards of being physically fit and knowing his or her task was accomplished makes all the work well worth their efforts. And when runners cross the white tape after running 5k races, there is no better feeling in the world than when they realize an accomplishment was achieved that once seemed insurmountable.
Sources:
"How to Train to Run Your First 5K." eHow Sports and Fitness Editor. eHow.com. 6 July 2007. http://www.ehow.com/how_10624_train-run-first.html
"5k Walk/Run Training Program." Active Trainer.com. 6 July 2007. http://training.active.com/TransactionManager/view Plan.do?tpId=38
"Endorphins." The Columbia Encyclopedia. Sixth Edition. 2001-2005. 6 July 2007. http://www.bartleby.com/65/en/endorphi.html
Related Articles
5k races are an excellent choice for runners of all skill levels, as they are good starting points for beginners who wish to learn to run competitively, as well as for those with more experience who hope to master their running skills. But before even thinking about entering any length of race, potential participants should visit a doctor to be sure their bodies are physically fit for running 5k races.
Once they are deemed fit for running 5k races, beginners running 5k races need to purchase a good pair of running shoes. Runners should choose shoes that are comfortable and support the ankles and arches of the feet. People participating in 5k races should also choose clothes that are loose enough for the body to be able to breathe in, but apparel big enough so as not hinder the athlete.
Now that runners are equipped with everything they need for running 5k races, it is time to start training. Preparing for running 5k races begins with simple walking, about 20-30 minutes per day, 5 days a week. Training with a partner can be a good idea since partners tend to push each other. Experts recommend novices include 3 minutes of running into each walk they take during the first week of training for running 5k races. For the next nine weeks, runners should include more running into their walks until they are comfortable running or jogging for 30 minutes. When this milestone occurs, the person should be physically prepared for running 5k races. The rest of the preparation for running 5k races has not as much to do with physically, but rather mentally preparing.
Mental preparation begins with runners, both novices and veterans, forgetting the fact they are being timed when preparing for running 5k races. When athletes begin to think they are "losing," or they are behind their desired pace, they will try too hard to push to the front or go faster, thus tiring themselves. This mindset can also cause mistakes and added strain the the body. The only thing runners should hope to accomplish is to finish the race, not necessarily being the fastest. This way, runners can jog as they did in practice sessions and be in the right mind-set to finish the race strong.
When running 5k races, endorphins are a large part of any runner's success. These sensations are actually neurotransmitters in the brain that bring about natural pain-killers and give a sense of well-being and euphoria. They are released when people exercise, which is why runners experience this sensation often. Endorphins are commonly referred to as the "runner's high," as the feeling is said to be similar in effect to some opiates and morphine. While these euphoric sensations are great side effect of exercise, they cannot be relied upon solely to complete a race. Rather, runners should think of stimulating effects of endorphins as an added bonus that will help them achieve their goals, while not overly depending on them.
Being prepared for running 5k races may seem time-consuming and daunting at first. But the rewards of being physically fit and knowing his or her task was accomplished makes all the work well worth their efforts. And when runners cross the white tape after running 5k races, there is no better feeling in the world than when they realize an accomplishment was achieved that once seemed insurmountable.
Sources:
"How to Train to Run Your First 5K." eHow Sports and Fitness Editor. eHow.com. 6 July 2007. http://www.ehow.com/how_10624_train-run-first.html
"5k Walk/Run Training Program." Active Trainer.com. 6 July 2007. http://training.active.com/TransactionManager/view Plan.do?tpId=38
"Endorphins." The Columbia Encyclopedia. Sixth Edition. 2001-2005. 6 July 2007. http://www.bartleby.com/65/en/endorphi.html
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