Tips to prepare you for a 5K run or walk
3 Tips on how to get prepared for a 5K Walk/Run
1. Eat Right leading up to the event
a. Before the race, eat a meal about 3-4 hours prior to race time. And, no need to "carb
load" for 3.1 mile Walk/Run, the idea of "carb loading" is for more for distance runners.
b. After the race, aim to have a recovery snack within 30 minutes of the finish line. This
will allow for:
i. Carbohydrates to replace muscle glycogen (carbohydrate stored in muscles) that
ii. Protein to stimulate muscle protein repair
c. A good recovery snack should be a 3:1 ratio (3 grams of carbohydrate to every gram of
protein), such as a slice of whole grain bread with peanut butter, yogurt topped with
fruit/granola, or even a glass of low-fat chocolate milk!
2. Follow a training schedule or "Couch to 5K" routine
a. About 6-8 weeks before your race, start training by walking or jogging short distances,
then increase your distance and speed each week until the race.
b. There are phone apps available, such as 5K Runner! and Run more 5K Trainer
c. Consult your doctor if you have any health-related questions about running a 5K
3. Stay Hydrated
a. Avoid leg cramps or side cramps by staying well-hydrated up to race and during the
b. Electrolyte beverages can be used, but water is just as effective for most people.
c. Make your own electrolyte beverage by mixing 2 cups water, 1 cup (your favorite) juice,
1 Tbsp honey, and 1 pinch of table salt.
i. The juice and honey will help replace carbohydrates, and the salt replaces lost
Our Get Your Vitamin 5K! will be on March 26th, from 3-6pm with race starting at 4pm. Registration is
free and viewers can sign-up at www.emich.edu/chhs/hs/ens - we'll have fun door prizes and free t-shirts
while supplies last. To learn more about National Nutrition Month, viewers can visit www.eatright.org.