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Four points to remember for a 5k run

Modified 04 Jul 2013, 11:12 IST
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It’s very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants you to quit” ~George Sheehan.

Health is wealth. Health awareness has increased tremendously in the modern era. In the previous times, physical exercise was natural and was an integral part of daily life. But at the advent of science and technology, our coziness and laziness have also increased.

Our lifestyle has changed and contributed its own share in the decline of our health and forced us to concerted and conscious physical exercises. Physically, exercise is done depending upon time and convenience like swimming, jogging, walking and running etc. On a personal note, running occupies the first place in my favorites list.

Running, they say is a “four weather sport” wherein one’s endurance is tested to its absolute outer limits. Anyone who runs is a runner, but it really takes the hell out of you in case you plan to win a race. Civilization and socialization combined with technology have led to quite a few developments and changed many an ill mind.

Comfort life on couches is no more considered healthy. Tying up those shoe laces with sports gear to hit the road has become a habit. This time around, I’d like to discuss with you all, five simple unsolicited advises or say basic principles required to compete, complete and win a 5k run.

1) Stride Efficiency: This is nothing, but the gait in running. It aids us in completing the task without getting hit by an injury. Bounding, capering, skipping, and moving will help us increase the strength of the muscle and shape for good.

Sprinting upwards would be good but not better than the aforementioned techniques. Sprinting should be done to 50 to 70 meters and a walk back to start it again. Remember, sprints are only for the legs and mainly the calf muscles as we require its endurance in many an event (5k, 10k, 100m and marathons).

2) Endurance: This is one important aspect that needs to be heeded when advised and to actually work on when training. It’s not the speed of your run, but how far can we go when our body finishes that counts. As we keep moving ahead, at certain times, our body gets tired and signals to the brain to stop the race. From then, it’s all about how we win over our brain and cross the finish line that counts far more than any other.

For this, we need to identify what type of runner are we? Are we a 15.00 5k run type, 20.00 5k run type, 25.00 5k run type, 30.00 5k run type or even more. To develop endurance, first start with a short run which lasts for 30 min as it aids in getting relaxed from the workouts if any.


Then go for a medium run which is double the short run. After this, go for a long run which is nearly twice the distance of the medium run. A long run aids in better strides efficiency and mainly burns the adipose tissue (fat). When training, just introspect yourselves and put this question. “Can I maintain this pace all through the task?” If the answer is yes, it’s okay. If no, vary the pace and keep running until you feel confident.

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Published 04 Jul 2013, 11:12 IST
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