8.3 Million people in the US finished a 5k run in 2013, according to Running USA. This makes running 5k’s the most popular event in the United States.
So how do you Improve Your 5k Run Performance? For many people the answer to this question is, “Run”. Yes, putting in more miles is one way to help Improve Your 5k Performance, but nutrition and strength and conditioning training can create significantly greater improved performance than just running alone.
IMPROVE YOUR 5K RUN PERFORMANCE
As with fuel for a car, there is an optimal blend of energy needed for aerobic exercise, an intense exercise event, and for a 5k. Carbohydrates and fats are the optimal energy source for high intensity aerobic exercise. Typically, an athlete should have enough fat stored to get through a 5k race without having to consume more fat. Carbohydrates should be the focus for 5k and other short distance events. Proteins are not used as an energy source during shorter distance events, however, protein is essential for growth and repair of muscle and body tissues. Protein should be an essential part of the recovery meal following your 5k. An even better way to ensure a proper balance of carbs, proteins, and fat is to use a high quality Recovery Supplement.
Consuming carbohydrates before your race can enhance performance by maintaining adequate blood glucose (sugar) levels, the main fuel for your muscles. Furthermore, glucose is also the main source of energy for your brain, and a well-nourished brain will improve your race focus. Scientific studies have shown that a proper pre-workout supplement and meal (400-500 calories) can enhance your endurance and energy.
Hydration for a 5k race shouldn’t be neglected, and most sport drinks are full of sugar which actually dehydrates the body. Be sure to be well hydrated prior to your event. Drink water and a high quality hydration drink during the event, and stay hydrated after the event. If you feel thirsty, you are already dehydrated.
IMPROVE YOUR 5K RUN PERFORMANCE
The other factor to Improve Your 5k Performance is strength training and conditioning. Optimally you should train 3-4 times per week and include resistance training two times per week for 30 minutes, and agility and performance training for at least 30 minutes two times per week. This should happen at least for four weeks, eight weeks out from the event. You can also get very dialed in and set up a training schedule that is set up into periods throughout the year to optimize all your events and continue to improve upon your performance.
Research published in the Journal of Strength and Conditioning has shown that an increase in oxygen to the muscles in those who have done this proper training versus those who did not partake in such training.
Remember, enhanced performance for a 5k does not start and end on race day. It is vital to consider properly fueling your body on a consistent basis, and properly exercising and putting in the running miles for the best results.
