4 Biggest 5K Training Mistakes | STACK Fitness
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

4 Biggest 5K Training Mistakes

March 22, 2013 | Jules Erickson

Must See Running Videos

A 5K race provides an excellent opportunity for running newcomers to get their feet wet. However, because the distance isn't as daunting as other races, people tend to make lots of mistakes in their training. Here are the four biggest mistakes made when training for a 5K. (See 12-Week 5K Training Program.)

Failing to Strength Train

People seem to have the misconception that to get better at running, they need to run. Not true. Running is an extremely repetitive activity, and if your body isn't strong enough to sustain the repetition, eventually your movement patterns will break down and your form and efficiency will suffer. If you're training to run faster and longer, you must lift weights. (Are You Soft or Ripped? Try This Program to Build Muscle.)

Neglecting Cross Training, Speed and Interval Training

Again, if all you do is run during your 5K training, you're going to run yourself into the ground. Try peppering different activities into your training routine. Swimming or spinning are great options. Not only will they help you recover more efficiently (because they're non-impact), you won't plateau in your running, which is every racer's fear.

If speed is your goal, running three miles repeatedly won't cut it. Speed workouts are absolutely necessary. Hill sprints, half mile and mile repeats and fartlek runs should all be part of your training plan.

Inadequate Recovery

Recovery is crucial because training breaks the body down. Recovery builds it back up, making it stronger and faster than it was before. If you're not giving your body enough time to recover, you will hit a plateau, overreach, sustain an injury, or overtrain. It's just a matter of time. Program active recovery sessions into your training plan. Use low intensity flushes, foam rolling, stretching, and cold therapy. (Check out Your Guide to Optimal Recovery.)

Trying to Lose Weight

Training for a race and losing weight do not go well together. When training for a race, you should be fueling for performance, not for weight loss. If you deprive your body of the proper nutrients and calories, your training performance will suffer and you won't be ready on race day. If you need to lose weight for a race, train for weight loss prior to beginning your race training.

Photo: tlc5k.blogspot.com

Must See
Michael Jordan: Mind of a Champion
Views: 542,962
NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 22,862,234
Derrick Rose Explains How He Stays Positive
Views: 4,455,028

Featured Videos

Quest for the Ring: Duke University Views: 248,609
Eastbay: It Begins Now Views: 70,986
Path to the Pros 2015: Training Days Views: 119,948
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

An Introduction to Strength Training for Runners

Are You Ready for a Tough Mudder?

Hunter McIntyre Rises Above the Competition

Off-Season Triathlon Training Tips and Workout Program

7 Tips to Help First-Time Marathoners Avoid Common Mistakes

6 5K Tips for a Great Running Experience

Guide to Common Running Terminology

You're Doing It Wrong: Running

The Only 2 Running Diet Rules You Need to Know

The Nature and Nurture of Running for Fitness

STACK Challenge: Army Two-Mile Run

8 Things I Wish I Knew Before I Ran My First Marathon

Why Jogging Is Counterproductive

The Most Effective Form of Endurance Training

7 Endurance Tips From Ultramarathon Runner Ian Sharman

Don't Choke on Race Day: Tips to Run a Better Race

Runners: Don't Overlook These 2 Types of Training

Get Geared Up for the Wall Jump Obstacle

Weight Training for Runners: 3 Full-Body Moves

Foolproof 20-Week Marathon Training Schedule

Running Away From GI Distress: Symptoms, Causes And Tips

Learn the Secrets of Tapering

Are You Ready for the Arctic Enema?

7-Year Old Triathlete Sets 5K Record

5 Keys and A Workout Plan for An Awesome 5K

Maximize Your Trail Running

How to Prepare for the Spartan Race and Other Mud Runs

How to Design a Running Schedule That Fits Your Life

Tired of Tiring During Runs? Try These Jogging Pace Drills

Pick The Right Running Partner (The First Time)

3 Things You Must Do Before Trying Minimalist Running Shoes

The Obstacle Course Racer's Guide to Fixing Muscle Cramps

4 Biggest 5K Training Mistakes

Training for Mud Runs, Part 4: Long Trail Runs

4 Running Form Fixes for Beginners

8-Week Spartan Beast Training Program

The Exercise Every Runner Must Do

Ultramarathon Runner Stephanie Howe's 7 Training Secrets

How to Control Your Breathing During an Obstacle Race

Be Ready to Run a 5K in 6-8 Weeks

How to Start Your Barefoot Leg Workout

Running Tips for True Beginners