Use this if you want to have all your steps counted all day and not just from a run. They usually come with other capabilities like sleep tracking too. That is how many ounces you should drink each day. Warm Up : Make sure to walk minutes as a warm up, or do some light stretches.
Focus on Proper Running Form : I demystified proper running form in this post , but here are some highlights:. Head up and look at the horizon.
Shoulders back and relaxed. Core straight. Make sure your foot is hitting the ground directly under your hips. Arms pumping forward and back not side to side across your body and try to keep them at a 90 degree angle. Breathe: Focus on proper breathing.
Breathe in for 3 steps and out for 2. If you find yourself getting out of breathe or having difficulty breathing, ease up. Forget About Speed : Beginner runners sometimes get caught up trying to go faster, and it can be a mistake. As a beginner, your goal is not to run your first 5K at a super-human speed. And follow your training plan. So forget speed for now. Follow the Plan : You chose a 5K training plan for beginners and now you need to stick to it.
Cool Down and Stretch : End your run with a 5 minute walking cool-down. Make sure you stretch immediately after too: try these 10 post-workout stretching exercises! Hydrate : See a pattern? Water is important to a runner. Drink plenty of water after your run, you just sweated! Eat Something : Refuel with a healthy snack. Read Runners Food The Ultimate Guide to Nutrition for Runners to learn more about proper nutrition for runners to help fuel your runs the right way,.
Avoid Comparing — This is my 1 tip. Everyone is different. Everyone is at a different point of their fitness journey. Only compare yourself to you. Have patience, trust the process. Walking is Totally Ok — For some reason people think walking is bad. Seriously, walking is fine, it helps you build up endurance while following your training plan. Allow yourself the option of taking walk breaks. Healthy Lifestyle Fitness. Products and services. Thank you for subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information.
Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Riebe D, et al. Jeff Galloway Productions. Accessed Sept. Physical Activity Guidelines for Americans. Department of Health and Human Services.
Galloway J. See also 10, steps Exercise warm-up Aerobic exercise Air pollution and exercise Ankle weights for fitness walkers Barefoot running shoes Buying athletic shoes? Check your arch Buying new workout shoes?
Get the right fit Choose the right walking shoes Do you need to warm up before you exercise? Elliptical machines: Better than treadmills? Exercise: Are you working hard enough? Exercise for weight loss: Calories burned in 1 hour Exercise: How much do I need? Exercise intensity Exercising: Does taking the stairs count? Take it up a notch Focus on fit when shoe shopping Walking schedule How much exercise do you need? Interval Training Kids and exercise Vary your cardiovascular workouts Exercise and opioids Interval training Aquatic exercises Step it up with an activity tracker Time for new walking shoes?
Tired of walking alone? Team up! Walking for fitness: Overcoming setbacks Walking for fitness: Staying motivated Walking for fitness: Warm up, cool down Walking group Walking and trackers Walking poles Walking shoes Walking for fitness Walking with ankle weights? Want to get more active? Try an activity tracker Want to maximize your daily walk? Weighted hula hoops: Hoopla or good exercise?
What's in an athletic shoe? Whole-body vibration What is Zumba? Rest: During this how to train for a 5K plan for beginners, you'll also take two days completely off each week to give your body time to rest and recover for your next workouts. Do strides: Finally, you'll learn to perform "strides" — short bursts of speed from jogging to sprinting to jogging again, all in the course of 20 to 30 seconds.
When doing your weekly strides, walk or rest for 45 to 90 seconds between each one. Do them after your mid-week base run. Ready to take it to the next level? Try these other interval running workouts. Click here for a larger, printable version of the complete training plan.
When printing, be sure to use landscape layout for best resolution. This step-by-step plan will show you how to train for a 5K even if you're a total running newbie.
By Karla Bruning Updated September 01, FB Tweet More. Credit: Getty Images. This plan for how to train for a 5K is flexible to fit your lifestyle. Feel free to rearrange running, strength, and rest days as your schedule demands. You'll still reap the cardiovascular benefits. Run with a friend. If they're pace is slower than yours, focus on perfecting your stride by landing lightly on your heels, then rolling forward to push off on your toes.
If they're pace is faster, pushing yourself beyond your comfort zone one or two days per week will help you get stronger.
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