How to Prepare for a 5K

Reddick (my dog) and I made the decision last night to run the Critters for a Cure 5K this Saturday. For some people, a 5K is a fairly easy distance and might be something they run every day. For others, a 5K might be longest distance they have ever run. This Saturday will not be my first 5K, but it will be Reddick's. Luckily, we've been training without even knowing it.

If you have never ran a 5K, I highly recommend finding a mentor or an online resource to help with your training. The Couch to 5K program is great.

I know that I normally write about healthy eating but I also have a passion for staying fit. I think a combination of the two is what you need for a healthy, happy life. Here is what works for me while training for a long run/race and how I trained Reddick for his first race:

Reddick and I go for 1-3 mile run 4-5 times a week. It's very important to slowly increase your milage. Knowing that the 5K is my ulitmate goal for this particular race, I won't run longer than 2.5-3 miles the week before the race. You want to keep your endurance up but save your energy for the race itself.

We run early in the morning or later at night. It's starting to get hot out there and it's not healthy for you or your dog to run in this kind of heat and humidity. We usually run around 7am or 7pm. It's much cooler and comfortable during these times.

We stay hydrated. If you are going to run longer than a few miles with your dog, you need to anticipate water breaks. We live in the Kentlands and I will plan a stop around PetSmart mid-run so we can run in and grab some water. Keeping yourself hydrated is crucial, too. If you can, bring a water bottle along for the both of you.

We take breaks. I am not a distance runner and my longest race was five miles. I'm slowly working my mileage up but I am not ashamed to take breaks. Mileage is mileage in my eyes if you are a beginner runner. If you have to take a few minutes to walk, that's ok. Take your break and then start back up again. Increasing your mileage is important, no matter how you do it. It's pretty easy to take breaks with a dog. Reddick stops to pee or sniff every few minutes.

We eat right. I don't like to eat before my workouts and I think it's better for Reddick to run on an empty stomach, too. We both get to have great breakfasts when we get back from our run. If it's nighttime, I wait at least an hour before running after a meal.

We mix it up. It's not 100% running all the time, even for Reddick. I like to do sprinting intervals and I'll take Reddick with me. He loves to run and get all of the energy out quickly. We also do jogging/sprinting intervals at the dog park. It's a great place to train your dog how to run side-by-side with you.

Even though we just signed up last night, I think we're really prepared to run this race. I'm a fairly competetive person and I'm ready for the both of us to give it our best shot. I can't wait to see how Reddick does running along side about of other pups and running for a great cause. 

The race starts at the Fleet Feet in the Kentlands. It's Saturday June 11 at 9am. Check out www.crittersforacure.com if you want to sign up and run with us. There's still time! If you would like to donate  and have a chance to win an awesome running shirt, please check out my blog by clicking here. 

Be sure to come back after the race for Reddick's first race recap!