Prepare For Your First 5k Without Running

Deciding to sign up for a race can be intimidating if you have never done it before. Knowing where to start can be the most difficult part. In addition to the training plan that you are following there are other ways to prepare for that race that do not have to do with running. Alternating your training can be a good approach to your first or even fifth race.

How to prepare for a race without running:

1. Swim

  • Swimming does not put pressure on your joints and so is great for cross-training
  • Swimming is also good for recovery from an injury or staying fit in the offseason

2. Walk in Sand or Grass

  • It is low impact
  • Walk barefoot to strengthen areas that usually do not get attention

3. Resistance training

  • Strengthen the muscles that you use when running
  • Examples of some exercises: Squats, walking lunges, step-ups, rotating dumbbell press

4. Drink Water

  • Not drinking enough water can lead to slower runs and a slower recovery
  • Staying hydrated is important for recovery performance

5. Yoga and Deep Breathing

  • Adding flexibility to your routine will help with recovery and training
  • Deep breathing is extremely helpful during a run so that you keep your breathing in check and learn to relax

6. Glute Strength

  • Most of your power in running comes from your glutes
  • Glute stretch also helps to minimize the chance of certain common injuries
  • Hip bridges will help with glute strength

7. Cycling

  • Low impact and challenges endurance
  • Can help when recovering from an injury

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