How to be the best I can be at park run (5K) in a week?

onmyown70

I did park run (to those who don't know, a free 5k local run) at our local park for the first time today. I was rubbish - but loved it! I went with some friends who are fantastic runners. I want to be the best I can be next week, any advice on diet and training (I'm trying to lose a few pounds)?

Thanks!!

onmyown70

PS I do know you can't get fit in a week btw but I can try!!

SusanUW83

Make your own goal that is realistic but a stretch... i.e. to run the whole way without walking. Or to pick up the pace for 2 minutes every 10 minutes. You can't get fit in a week, and diet doesn't really affect a 5k the way it might a marathon. Make sure you eat and drink something before hand and don't go wild afterward thinking you "earned" it by burning calories. Depends on how much you weigh but 5K doesn't burn that many calories. Keep at it though, set realistic goals, and have fun.

liznotyet

if you don't already do yoga or pilates or other isometrics, do a little bit every day along with fun run/walks, to expand your muscle memories of what feels good in your legs, knees, feet, hips. Speed is secondary. Fun, posture, strength, agility and safety are more important so that you can live to run another day.

ssbobbyh

Sprint as fast as you can for 5k.

jk, but it's going to take a bit longer than a week to get into your "best" form. For now, try to find a pace that you can run for the entire time and NEVER stop moving, even if you have to slow down to a fast walk.

joanna_82

Just turn up, try, and do your best.
Make small improvements each week, run/walk and increase the running periods.
Don't beat yourself up if you don't improve each week. Try and be consistent and eventually you will get fitter and faster.
I LOVE parkrun. I just did my 100th run. It's such an amazing community.

LazyButHealthy

So. Parkrun talk!

I'm in W3 of the C25K, and I've agreed to join my brother on a Parkrun next weekend.

He's been tlaking about Parkrun for years as he's really committed (he does a load of half marathon races etc. too) but in my local Parkrun it seems to only be runners, proper runners.

I'm only in the C25K programme, so doing walk/run intervals - is this 'acceptable' on the Parkrun? I'm know it's free and voluntary, but I don't want to make a fool out of myself either when I'm just gaining confidence...

Anyone familiar with Parkruns?

SassyCalyGirl

I can't believe how many people worry about running. Just run-YOUR race. YOUR pace! The more you do it the better/faster you will get.

MeanderingMammal

onmyown70 wrote: »

I want to be the best I can be next week,

One second faster next week is still a PB. Focus on improvement in the longer term, so keep running.

onmyown70

Ok after illness and knee pain I'm back with the park run thing... I found it to be a great community and lazybuthealthy - loads of people walk/ran... including me. I like the idea of trying to improve each week, that's my motivation, not a negative thing. Having a goal seems exciting... I'll do it despite the sore knees... !

onmyown70

joanna_82 wrote: »

Just turn up, try, and do your best.
Make small improvements each week, run/walk and increase the running periods.
Don't beat yourself up if you don't improve each week. Try and be consistent and eventually you will get fitter and faster.
I LOVE parkrun. I just did my 100th run. It's such an amazing community.

100th run, well done! Thank you for the words of encouragement

onmyown70

SusanUW83 wrote: »

Make your own goal that is realistic but a stretch... i.e. to run the whole way without walking. Or to pick up the pace for 2 minutes every 10 minutes. You can't get fit in a week, and diet doesn't really affect a 5k the way it might a marathon. Make sure you eat and drink something before hand and don't go wild afterward thinking you "earned" it by burning calories. Depends on how much you weigh but 5K doesn't burn that many calories. Keep at it though, set realistic goals, and have fun.

Thank you!

onmyown70

liznotyet wrote: »

if you don't already do yoga or pilates or other isometrics, do a little bit every day along with fun run/walks, to expand your muscle memories of what feels good in your legs, knees, feet, hips. Speed is secondary. Fun, posture, strength, agility and safety are more important so that you can live to run another day.

This is great advice especially as I have "dicky" knees. I'm quite a frantic person though so I am not sure I can make myself stay still for long enough but I need to be more patient!

mamacoates

Start eating clean - lots of protein, veggies, fruits, and whole grains so your body is well-fueled for your runs. Make sure you are also going out during the week a few times (2 to 3 times incorporating a mixture of cardio conditioning) so you are working on physical improvement in between each weekend run. Include core work, and strength training on your "non-running days" so your body is better prepared for all the excitement on weekends, which will help protect those crickety knees. As someone said above, look to better your own time each week or focus on small victories like longer time running without walking, etc. Over time you will see the improvement, even from week to week. Most importantly, HAVE FUN with your friends, everything else will fall into place!

onmyown70

mamacoates wrote: »

Start eating clean - lots of protein, veggies, fruits, and whole grains so your body is well-fueled for your runs. Make sure you are also going out during the week a few times (2 to 3 times incorporating a mixture of cardio conditioning) so you are working on physical improvement in between each weekend run. Include core work, and strength training on your "non-running days" so your body is better prepared for all the excitement on weekends, which will help protect those crickety knees. As someone said above, look to better your own time each week or focus on small victories like longer time running without walking, etc. Over time you will see the improvement, even from week to week. Most importantly, HAVE FUN with your friends, everything else will fall into place!

Great advice thank you- that has influenced my dinner choice this eve ;-) Just a quick question, would anyone advise non running cardio to help with the weekly runs... I just didn't want to do too much running but really love park run so don't want to give it up!