Skip to content

PT Solutions

Making the Most of Your 5k Training


February 25, 2016

Screen Shot 2016-02-25 at 11.18.46 AM

Congratulations! You just finished a 5k that you trained several days a week for over the last month. What should you do now that it’s over? 

1. Continue Running

You worked hard to prepare and train for the race, now that’s it’s over you shouldn’t stop running altogether. If you are still sore from the race, give your body a few days to recover. Instead of running, try different low impact activities such as cycling or swimming. When you do get back to running try to run consistently each week to maintain your cardiovascular endurance. 

2. Sign up for Another Race

Just because you completed a 5k race, doesn’t mean you should stop at just one. These short distance races are a great motivator for helping with weight loss, controlling diabetes, and managing stress. It’s also a fun and easy way to be active with friends and family. If you are goal-oriented or more competitive in nature why not up the ante and sign up for a 10k, 15k or half marathon

3. Incorporate Resistance Training

Cardio is great for the heart and lungs, but your muscles need to be worked on to develop strength, prevent injury, and even improve your running mechanics. Even though this is a short distance race, including 2 days of weight lifting into your routine can provide benefits for muscle endurance, which will help your legs resist fatigue helping you to finish the race strong. Make sure to strengthen the hamstrings, abdominals with planks, outside of your hips, and even your upper back to keep them from getting weak. Don’t neglect the muscles you can’t see.

4. Retire your shoes

How long has it been since you bought a new pair of running shoes? Have your current shoes seen the recommended 300-500 miles? Having a good pair of running shoes makes a big difference in your running mechanics over time. As the shoe wears down, your body will start to take on more shock with each step. The investment is worth it if you need a new pair. It can also be helpful to have two pairs of the same shoe, so you can rotate them between races and training days. If you never have before, get your gait analyzed in your shoes by a professional to really determine if they are the right fit for you.

5.  Don’t ignore your pain 

If you’ve just crossed the finish line and have pain or discomfort,  look around for a blue and yellow PT Solutions tent. If you see our tent, go speak to a physical therapist. Whether you think your shoes are the problem , or you have a more involved injury, PT Solutions physical therapist can help pinpoint where your pain is coming from. Once this is discovered they will help relieve your pain and work with you to design a treatment plan that heals you to your previous state before you injured yourself. If you don’t see physical therapists at your event, you can schedule a free injury screening at any PT Solutions Illinois clinic or anywhere near you.


Keith Tesch, CSCS, CNT, is the PT Solutions Body Solutions personal trainer for the Chicago area.

SHARE:

More like this

Physical Therapy Helps Breast Cancer Recovery

Physical Therapy Helps Breast Cancer Recovery

November 2, 2022
Physical Therapy for Breast Cancer Survivors One in eight women will be diagnosed with breast cancer in the United States each year. Given its adverse effects, breast cancer recovery for survivors is complex. Usually, it involves a variety of health...
Learn more about Physical Therapy Helps Breast Cancer Recovery
PT helps hall of famer recover after motorcycle accident

PT helps hall of famer recover after motorcycle accident

August 31, 2022
In 2016, retired police officer and competitive powerlifter Mike Ferrantelli and his daughters were riding on the back of his and his wife’s motorcycles when they were sideswiped. The hit–and run–resulted in multiple injuries for Mike, including a spiral femur...
Learn more about PT helps hall of famer recover after motorcycle accident
Patient with Guillain-Barre syndrome becomes a PT rockstar

Patient with Guillain-Barre syndrome becomes a PT rockstar

August 23, 2022
When Deborah “Deb” Scott came to PT Solutions of Montgomery East in June 2021, she was in a wheelchair and required assistance with most basic tasks. Fortunately, her family was a great support system that helped her with self-care, housework,...
Learn more about Patient with Guillain-Barre syndrome becomes a PT rockstar