The Distance
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How To Run a 5k in 20 Minutes
As runners, we are usually trying to consistently drop time off of our races. After researching how to run a 5k in twenty minutes, I found that there are many key things you need to remember and focus on in order to run your best time.
Things To Help You Run a Faster Time
1. Hydrate! Hydrate! Hydrate!
2. Negative Splits
3. Variety
4. Breathe
5. Stretch
6. SLEEP!
7. Carbohydrates
8. BE SAFE!
A common mistake many runners make is going out to fast or too hard in the beginning of their race. Jerry Moon stated on his blog, "This will only lead to burn out and it is not beneficial." Being able to run your second mile faster than your first mile, and your third mile faster than your second mile, is more benficial than going out and sprinting as fast as you can for as long as you can until you eventually burnout.
1. HYDRATE! HYDRATE! HYDRATE!
Make sure you are staying hydrated enough says before your races. Don't just hydrate the day of your race. Hydrate at least two days in advance. Even though you know it's going to be forty degrees for your race, you still need to hydrate. However, when it is going to be seventy degrees or hotter for your races, make sure you are hydrating even more. It's better to be over hydrated and have to take six bathroom breaks throughout the say than to be dehydrated and risk collapsing in you race from lack of water.
4. Breathe
When you breathe evenly and consistently, you can use more of your energy to focus on your running rather than your breathing. It's important to focus on deep breathes. "Envision your stomach as a balloon. Every time you breathe in it should inflate and every time you breathe out it should deflate." You can also use your breathing to "zone out" by counting out your breaths.
3. Variety
Make sure you're adding some variety to your training. If you're training for a 5k, don't just run three miles. Adding in longer distances, speed work, hills, intervals, core, and upper body lifting isn't a bad idea. When training, and in races, don't be afraid to push yourself and feel uncomfortable. It shouldn't feel comfortable. ". . .if you have already been there you won’t be scared."
In one of my races my junior year I fell and was I guess unconcious. I don't remember crawling, but after I fell and tried to get back up but couldn't, I started to crawl and finished the race that way. My coaches and my paretns explained to me that this would give me in advantage in future races becuase I had been to "that place." I was so uncomfortable in the moments I can remeber, but I was uncomfortable from my summer training and practices that my body knew to opush through all of that.
5. Stretch
Rolling out with either a hand roller or a foam roller helps you muscles feeling loose, especially your legs. "Foam rolling can also help prevent the buildup of scar tissue and reduce pain in running-specific muscles. . ." Foam rolling can also prevent injury, and help with an injury or just recovering from a tough run.
Plyometrics are also a great way to loosen up and get your muscles warmed up adequately. These stretches help to strengthen the muscles in your feet and legs.
According to this article published by Livestrong, stretching can help prepare your muscles for activity and can help you "maintain optimal joint function for athletic performance."
Instructional Videos and Explanations of Foam Rolling Exercises
6. SLEEP!
According to an article published by Colorado Runner Magazine, "Research suggests just one night of sleep deprivation can have negative affects on endurance performance and pacing." A good nights sleep helps your body recover after a challenging run since it allows our muscles a chance to recover since you're not as active as you are during the day. The recomended seven to eight hours should be just enough to help your body feel fully recharged again.
7. Carbohydrates
Carbo loading one to two days before your race can increase a runner's endurance for longer runs. Carbohydrates also provide your body with energy so it is able to withstand all that you are going to be putting it through. According to MedlinePlus, "They are the most important source of energy for your body."
CITATIONS:
Stepping Up The Pace: 19 Ways To Shave Down Your Race Time. (2015, July 20). Retrieved January 11, 2018, from https://www.coloradorunnermag.com/2014/08/07/stepping-pace-19-ways-shave-race-time/
Moon, J. (2015, January 09). 5 Tips for a Sub 20 Minute 5K. Retrieved January 12, 2018, from http://www.endofthreefitness.com/5-tips-for-a-sub-20-minute-5k/