Planning a 5K? Before your enthusiasm runs ahead of you, know what it takes to be a runner.
Your first 5-km race. Your pulse races, heart drums. Breathless, you keep running – in your imagination. And then it happens. You really are running. And then you hit the wall. It's euphoria, often described as a runner's high. "You know when it hits you. You feel on top of the world as if your body is saying thank you for pushing it to the limits," says Frank Deville, European professional footballer and marathon runner.
When Deville started running, he had the athletic conditioning from playing professional football. But for those who are starting out, he recommends a slow and steady training period of at least eight weeks.
Deville lives in LuxembOurg where he leads a busy life as father of a teenaged son, banker, model and athlete. He has participated in various races worldwide. He answers some questions every beginner should know before he runs his first 5-km race.
1. How should you get started?
There are many things to consider. For starters, you must base your training programme on previous experience, age and physical condition. Here are four key pointers:
- You must be in the right physical shape to tackle a running programme, even a basic one, especially if you are over 40, not accustomed to exercise, or those who are more than 10 kg overweight. Before starting the programme, consult your physician.
- Schedule your run at the same time every day so it can easily become a part of your routine.
- Don't expect every day to be easy. There will be days when you would much rather stay in bed than hit the pavement. Push yourself. After you run for about 10 minutes, you will feel great.
- Don't expect to be ready for a marathon in 3 months. So don't rush during the training period. Remember, training demands discipline, patience and commitment.
2. Should you run for time or distance?
It depends. If you want to train for a 10-km race, you will train to complete distance and to find out how your body adapts to the specific requirement of a race. Generally speaking, if you are running to lose weight, timing is important.
3. What preparation should you do before each run?
Some people stretch thoroughly before running. Personally, I prefer stretching after. There are merits to both of course. I stretch after (I run) since my worked muscles are in greater need of a warm-down that stretching provides.
4. Why choose a 5- and not a 10K race?
The 5-km distance is great for all runners – beginner or advanced levels. It is easy to accomplish, and usually, provides beginners with their first success. Also, while training, a 5-km race gives you a goal to strive for.
5. How many months of training should one undergo before reaching competitive level?
Again, it depends. Most experts recommend a minimum of 16 weeks for a full or half marathon. (This is after you have been running four times a week for a year.) The intensity of the runs, time and speed varies from week to week, and be careful, do not overtrain. You could injure yourself.
6. Since there is no such thing as a one-size-fits-all training programme, what are the variables?
If you cannot find a personal trainer, log on to to any reputed website for runners. For example, www.runnersworld.com has a week-by-week programme for different levels of runners.
Beginner: This is ideal for those running recreationally two to three times a week for a total of 6 to 8 miles. After a few months of running, beginners can set their sights on a 5-km race, for example. You can then choose from several programmes, depending on the speed you wish to maintain.
Intermediate: This requires at least a year of consistent and continued running with a more intensive training programme. After participating in a few short races, you can try a 10 -or 15-km race.
Advanced: These are for the die-hard runners who go out for their run before they even brush their teeth in the morning! Advanced programmes concentrate on endurance, strength and speed workouts. They usually lead to long-distance racing, such as the half and full marathons.
7. Like any sport, running, too, has its rigours. What should you be worried about?
As mentioned, everyone who starts a running programme should visit his physician and make sure he is fit to start strenuous physical activity. Other rigours have to do with possible injuries if one is not wearing the right shoes, or if you overtrain. Don't forget to watch out for traffic; and face oncoming traffic so you can get out of harm's way in time and easily.
8. Why is rest an important part of a training programme?
This depends on the category of the training programme. Some programmes include a day off. However, ensure your body gets rest, regardless of the programme you follow.
9. How should you choose a race?
This is an individual choice. Start with the 5-km as it will get you acquainted with racing and allow you to know your capability. Then, go on to choose your race. I recommend you do it gradually – first a 5- then a 10-km race.
10. What should one wear?
The most important part of your running gear is footwear. Select shoes designed for running. Pick good quality ones that adapt to your feet. Shoes have to be selected according to your weight. Seek advice from experts. Clothing should ideally be short-sleeved T-shirts and shorts.
11. Should you worry about nutrition requirements?
Whether you are running or not, nutrition is a key element in an overall health programme. If you run, you must make sure you watch what you eat, especially before and after a run. Runners need 75 to 80 per cent more protein than non-runners to help rebuild muscle and promote recovery after tough workouts. Don't run on an empty stomach, especially if you run first thing in the morning. For many, a banana or a piece of toast with honey is enough to give them that necessary kick of energy required to get out of the door. Other foods that I highly recommend as part of a runner's diet include low-fat yoghurt, dark chocolate, whole-grain pasta, chicken, salmon, whole-grain bread, sweet potatoes, mixed salad greens and all types of nuts, especially almonds.
12. Water or energy drinks?
There are many opinions on this subject. Sports drinks are favourites even with champion runners, but water always works best. In fact, I drink water before and during races.
