4 Essentials for running a 5Km 

The 5km is one of the most popular race distances because most runners can prepare for it in a short amount of time. This makes it a great opportunity for people to get their first taste of racing.

However, despite its short distance, beginners, as well as experienced runners, should not underestimate this race. Because of its short length, it is possible to run at high intensity. If you are shooting for a new PB (personal best), the five kilometers can really push yourself.

We have some 5K run tips for you to improve your running performance.

1. Make high-intensity interval training part of your preparation

The five km can go by pretty fast, but this is also why running a 5km can be done at a very fast pace. You will definitely be running above your anaerobic threshold. This means that the oxygen you take in is no longer sufficient to metabolize the increasing lactate, which leads to a build-up of lactate in your body.

Depending on how long you continue to run, this build-up inevitably leads to a drop in performance and perhaps even to complete exhaustion. High-intensity interval training can help you train your lactate threshold. This allows you to run at high speeds for a longer period of time.

2. A good warm-up routine makes you run faster

There isn’t time to ease into a 5km race pace. Your body has to be ready to perform at high intensity right from the start. A proper warm-up before the race is crucial for your performance. Warming up should get you optimally prepared both mentally and physically for the upcoming race.

3. Don't start out too fast

Many inexperienced runners tend to start off too fast when running a 5km. Tactically, you should run your race so that you complete the second half of the race faster than the first. Trying to run intervals at your desired race pace during your preparation can help you find the right pace to actually run on race day.

4. Eat your last meal well before the start of the race

You should eat two to four hours before the start of the race. Good choices are low-volume foods high in carbs, low in fiber, combined with plenty of fluids. Right before the race, you can drink small amounts of sports drinks. What you want to avoid is starting the race on a full stomach.

With these tips, you should have no problem getting mentally and physically prepared for running a 5km. Good luck!

To get more health tips, follow the ‘Manulife Cambodia’ Facebook page at www.facebook.com/ManulifeKH or visit www.manulife.com.kh.