Preparing for a 5k at Any Fitness Level
You have made a huge and wonderful commitment to train for the We Run 5k, A Walk/Run for Lymphedema Awareness. Oxford Physical Therapy Centers wants to help you make this an amazing journey with assistance as much as possible along the way. We recommended that you have the following items for your weekly workouts.
THE FOLLOWING ITEMS ARE REQUIRED FOR EACH WORKOUT:
Identification (i.e. driver’s license or any other photo I.D.) & Medical band/information (if needed). During the first few weeks of the training program we will be providing name tags. This helps you learn each other’s names and helps the coaches learn your names. We ask that you wear these for each workout.
Water Bottle or Hydration System. Water is typically provided on the runs/walks during the Saturday morning workouts. Please keep in mind that the water may not be available when you need it and it may not always be enough for you to maintain proper hydration.
Reflective gear (i.e. reflective vest, tops or flashing lights). All of our Wednesday evening workouts will be in the dark. Even though there are a lot of us running/walking it is critical that you are visible and can be seen!
SUGGESTIONS ON WHAT TO WEAR TO WORKOUTS:
Appropriate footwear for running or walking – the right shoes are critical. You wouldn’t head out to play golf without golf clubs or soccer without cleats. Your shoes will be your most important piece of equipment for your training. We recommend that you get fit by someone who specializes in running or walking shoes. Any one of our FIT Specialists can help you or can answer any questions that you have.
Layered technical (moisture wicking) fabric clothing (check the weather):
- Socks;
- Tops: Long Sleeve base layer, Mid-layer & outer shell (depending on how cold you get) – consult the Dressing for Cold Weather handout or ask any member of the Fleet Feet Sports staff for help;
- Running/walking pants or tights; Shorts (during warm weather);
- Hat or headband; and
- Gloves or mittens.
A sports bra that you’ve been properly fit for. Ladies, this is your number two piece of equipment. Just like with running/walking shoes, you should be measured and fit properly for a sports bra by folks who are experienced with sports bras. Our female FIT Specialists at Fleet Feet Sports are able to help answer questions, etc.
- Watch
- Heart Rate Monitor (if you choose to use one)
- SUGGESTIONS ON WHAT TO BRING FOR AFTER WORKOUTS:
- A change of clothes
- Towel
- A different pair of shoes
- A snack or food for longer runs/walks or your Starbucks card (if needed)!
One helpful hint is to keep some of your running/walking items in a gym bag so that you always can find what you need. This way, your gloves, hats, reflective gear, an extra sports bra, an extra pair of socks, etc. are always ready to go!
Source: Fleet Feet Sports Cincinnati
Two Days Before Race
- Hydrate
- Jog/walk easy for 30 minutes
- Get a good nights sleep
- Confirm race day meeting places with friends and family
- Pick-up race packet at Packet Pick Up
Night Before Race
- Lay out race day clothes and gear; pin bib to your shirt and chip to your shoe
- RelaxHydrate - Don’t eat a lot of fibrous or meaty food after 6pm
- Don’t eat anything you don’t usually
- Don’t partake in alcohol (dehydrates)
Race Day
- Wake-up around 2-3 hours before the race start
- Eat small breakfast (1/2 bagel and 1/2 banana, oatmeal, breakfast bar, etc.)
- Find your group meeting spot Race at least half hour before the race start
Source: Fleet Feet Sports Cincinnati
A 10 week training schedule to prepare for a 5k!