Starting the race through small distances is important so that the body adapts to the new rhythm and gains resistance without being overloaded and without suffering injuries, being important also to do endurance workouts to strengthen the muscles, like the bodybuilding.
So, the ideal is to start with light walks that interweave accelerated walks or jogging, always remember to warm up and stretch your whole body well before starting the workout, as this prepares your muscles and tendons to resist physical activity.
One caution we must take when starting a racing job is with repetitive strain injuries, so it is extremely important to work on muscle strengthening of the thighs, core and upper limbs, which, in addition to the strengthening that protects the joints, will increase the mass muscle and thereby decrease unwanted sagging
Running 5 km in 5 weeks
The following table shows how the evolution of training should be to run 5 km.
| Monday | Fourth | Friday | |
| Week 1 | 15 min walk + 10 min jog + 5 min walk | Repeat 8 times: 5 min walk + 2 min light race + 2 min walk | Repeat 5 times: 10 min walk + 5 min trot + 2 min walk |
| Week 2 | 5 min light race + 5 repetitions of: 5 min light race + 1 min walk | 10 min light race + 5 repetitions of: 3 min moderate race + 1 min walk | 5 min walk + 20 min light race |
| Week 3 | 5 min light walk + 25 min light jog | 5 min walk + 5 repetitions of: 1 min moderate race + 2 min light race; Finish with a 15-minute trot | 10 min walk + 30 min moderate race |
| Week 4 | 5 min light race + 30 min moderate race | 10 min light race + 4 repetitions of: 2 min strong race + 3 min light race; Finish with a 15-minute trot | 5 min walk + 30 min moderate race |
| Week 5 | 5 min. Jog + 30 min moderate run | 10 min trot + 6 repetitions of: 3 min strong race + 2 min light race; Finish with 5 min walk | Run 5 km |
It is normal at the beginning of the workouts to feel pain in the side of the abdomen, also known as donkey pain or fagot pain, because it appears due to lack of resistance of the body and the lack of rhythm in the breath. Here's how to keep your breath right here.
Running 10 km in 5 weeks
To start the 10km run, it is important to do at least 30 minutes of running 3 to 4 times a week because the body is already sturdier and muscles are stronger to resist injury.
| Monday | Fourth | Friday | |
| Week 1 | 10 min trot + 4 reps of: 3 min moderate walk + 2 min light walk; Finish with 10 min trot | 10 min trot + 4 repetitions of: 7 min moderate walk + 3 min light walk; Finish with 10 min trot | 10 min trot + 4 repetitions of: 7 min moderate walk + 3 min light walk; Finish with 10 min trot |
| Week 2 | 10 min trot + 3 repetitions of: 5 min moderate walk + 2 min light walk; Finish with 10 min trot | 10 min trot + 3 reps of: 10 min light race + 3 min light walk; Finish with: 10 min trot | 10 min trot + 2 reps of: 25 min light race + 3 min walk |
| Week 3 | 10 min trot + 3 repetitions of: 10 min moderate walk + 2 min light walk; Finish with 10 min trot | 10 min trot + 2 repetitions of: 12 min light race + 2 min light walk | 2 reps of: 30 min light race + 3 min walk |
| Week 4 | 10 min trot + 4 repetitions of: 10 min moderate walk + 2 min light walk; Finish with 10 min trot | 10 min trot + 2 reps of: 12 min moderate walk + 2 min light walk | 50 min light race |
| Week 5 | 10 min trot + 5 repetitions of: 3 min moderate walk + 2 min light walk; Finish with 10 min trot | 30/40 min light race | Running 10 km |
Even if fatigue does not appear and the activity does not wear out the body, it is important to respect the pace of the workouts to avoid injuries to the muscles and knees, as the progressive increase in rhythm strengthens and increases the resistance of the body.
If you've already achieved your goal, now see how to prepare to run 15 km here.
How to Accelerate Resistance Gain
In order to accelerate the gain of strength and endurance, it is necessary to include ascents in the course of the exercises, and to improve the physical conditioning and to accelerate the recovery of the muscles, it is important to intercalate periods of light races during the physical activity.
In addition, switching between running and walking also works to activate the calorie burning and help in weight loss. Here's how to do the workout to burn fat.
How to choose the right sneakers
To choose the right running shoes, it is important to know the type of shoe you have. If foot touches the ground straight, the stride is neutral, but if the foot touches the floor further with the inner part, the stride is pronated, and if it is with the outside, the supinated stride.
There are specific sneakers for each type of step, as they help to readjust the position of the foot, and it is important to evaluate the weight of the sneakers, comfort and whether or not it is waterproof, especially for people who run in humid environments or in the rain. Here's how to know the type of step to choose the best tennis here.
If you feel pain and discomfort during the workout, see the 6 main causes of pain in the race.
Watch Tatiana Zanin's tips for a recipe for a great homemade isotonic to boost your workout:
