3 Pointers to Train for Your 5K the Healthy Way

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Whether you’re new to running or already have a marathon under your belt, you’ll have to do some training to get ready for your next 5K. Refresh your memory on three training basics in preparation for your upcoming run.

Looking for a new race to train for? Join AdventHealth and the Tampa Bay Lightning for this year’s Bolt Run at the AMALIE Arena on October 27, 2019. You can run for five miles, finish the 5K or just walk with your family.

You can also support breast cancer research by signing up for the Tampa Bay Buccaneers Treasure Chests 5K + Fun Run on November 10, 2019. AdventHealth will offer injury screenings and post-race stretching.

Whatever your pace, these three pointers can help you train for your next race safely.

1. Focus on Full-Body Conditioning

To carry you over the finish line, your body will likely need some conditioning before your race. Running is a high-impact exercise that involves many muscle groups, joints, tendons and ligaments. It's a good idea to get a conditioning plan from a physical therapist to ensure your body can run the race and finish strong.

Typically, runners spend a lot of energy on mileage and forget about strength training. Do some exercises that force movement in several planes of motion to strengthen your frontal plane muscles, like the hip abductor and rotator muscles. Your deep hip muscles must be able to stabilize your leg bones while running.

Don’t forget your core and upper body strength, either. During a run, your upper back and shoulder girdle sustain your head and shoulders, and your arms are constantly swinging alongside you. Running impacts your entire body, so your training should, too.

2. Know When to Keep or Replace Your Running Shoes

Your perfect shoe can be difficult to pinpoint. If you have high arches or are prone to conditions like plantar fasciitis, you’ll need shoes that accommodate your feet fully. The right running shoe will help support and balance your body to prevent injuries.

Already have a pair of shoes you rely on? Check the tread on your shoes to decide if they need to be replaced. If you see too much wear in one area, it might indicate that you are putting too much force in that area. In that case, you might need new running shoes to balance your body during your run.

If you run regularly, your shoes will probably last for three to four months, on average. Your tread will also be affected by the surface on which you're running. For example, running outdoor trails requires a different shoe tread than running track or on pavement.

3. Prevent Injuries by Training With a Physical Therapist

Runners often get physical therapy when they have knee pain, which is frequently caused by iliotibial (IT) band syndrome. Your IT band runs over your femur (thigh bone) and attaches to a muscle at the top of your hip, which needs to be flexible and strong in different planes of motion. If that muscle is weak, you might start to feel pain.

A physical therapist can determine if this muscle or others in your body are weak and could make you susceptible to different injuries. Their assessments can test your range of motion, strength, dynamic function and common movement patterns to correct imbalances.

After about one or two months of consistent training exercises, your muscles will start to adapt, and you’ll likely feel a difference in your running performance.

Running can be a truly fulfilling activity for mind, body and spirit. Just be sure to get off on the right foot with proper training, shoes and your utmost safety in mind. Training your body beforehand is essential to running a 5K — and finishing strong.

Get Ready to Race This Year

Now that you know the basics of how to train for your 5K safely, mark your calendar for your next races: the Bolt Run at the AMALIE Arena and the Treasure Chests 5k. Check out the event details.

Bolt Run Details

Presented by AdventHealth, the Tampa Bay Lightning’s Bolt Run welcomes all runners to get moving for a great cause. At the 19th annual event on October 17, 2019, you can race at your own pace in a:

• Five-mile run
• 5K run, or adaptive 5K or fun run
• Family run or walk event
• Virtual Bolt Run race

Via the Lightning Foundation, part of your Bolt Run registration will be donated to the AdventHealth Care 360° Program’s transportation service. This vital service offers transportation to and from appointments for hospital patients.

Register to race in the Bolt Run, and learn more about how the Tampa Bay Lightning and AdventHealth benefit the local community.

Treasure Chests 5k Details

In this 7th annual event, runners can join the Tampa Bay Buccaneers in supporting breast cancer research and patient services in the area. Your registration fee includes a ticket to the 1 pm game where the Bucs take on the Arizona Cardinals on Sunday, November 10, 2019.

The race starts at 7:30 am, and you can do the full 5k or 1-mile fun run to earn your t-shirt.

Register to race in the Treasure Chests 5k and learn more about how the Tampa Bay Buccaneers and AdventHealth partner to bring health and wellbeing to the Bay area.

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