Baltimore Women’s Classic 5k tips: How to start your training journey.

By: Chris Heydrick, MedStar Health, Running Program Spec, PT, OP

The Baltimore Women’s Classic is now 6 weeks away, let the excitement begin! A 5K (that’s 3.1 miles for us nonmetric folks) is an excellent challenge for new runners and walkers, and for more seasoned folks looking to set a new personal best.

Begin with a smart plan.

If you’re just starting out, resist the urge to go full speed ahead. A beginner-friendly plan should include a mix of walking and running, gradually tipping the scale toward more running in the weeks leading up. If running is not apart of your goals, that’s perfectly ok! A popular rule of thumb is to train 2-4 times per week. If you would like to run some or all of the race, it can help to start with short intervals such running for 1 minute and walking for 2–3 minutes and beginning with every other day walking or running is more sustainable vs. back-to-back days. A physical therapist that specializes in running can be an excellent resource for determining how to safely progress based on your history or injury concerns with running or walking.

Consistency over intensity.

You don’t have to be fast. You don’t have to run every day. But you do have to be consistent. Your body adapts best to training through repetition and routine, not so much random bursts of intensity. Think of training like brushing your teeth—it works best when it becomes part of your regular schedule.

Build distance gradually.

Focus on increasing your daily and weekly mileage slowly. The 10% rule is a good guideline: don’t increase your total weekly mileage by more than 10% at a time. After 3-4 weeks of training, it may be worthwhile to take a “down week,” walking or running less than the previous few weeks before bumping back up towards race day so that our bodies can process the training fully.

Don’t forget cross-training.

Walking and running are great outlets, but there are other ways to positively impact these activities in a more wellrounded way. Cross-training—like biking, swimming, yoga, or strength training—can boost endurance, balance your muscles, and help prevent injury. Aim for one cross-training session per week to keep your body strong and your training interesting. 6 weeks is plenty of time to prepare for walking or running a 5k! Training for a race can be a fun goal to chase individually, and having a friend to do so with is always a plus. Don’t hesitate to reach out to christopher.c.heydrick@medstar.net for any questions related to training or getting in contact with a physical therapist specializing in running close by.

For more information from the experts at MedStar Health, follow them on Instagram @medstarhealth or visit https://www.medstarhealth.org/services/running-injury-clinic.