Remember To Cross Train
Most injuries related to running when beginning a new regime are related to overusing the same muscles. This can be because the new regime is simply too much too soon or the repetition causes the strain, even if the individual is physically fit enough to handle the distance. This is why cross training, particularly for new runners attempting to train for their first 5K, is so crucial. In the past, alternative activities to running such as cycling, swimming, or strength exercises, were only undertaken after an injury has occurred.
Instead of waiting for an injury, incorporate cross-training into your routine! As stated previously, running should be measured with distance, and individuals should run three times a week with an additional day for a timed run of roughly thirty minutes. Aside from a rest day, cross training should make up the rest of the training time and should alternate between the activities just mentioned (swimming, cycling, and strength exercises). Runners can even substitute their thirty-minute run for a cross training day if they wish. These alternatives will not only prevent injuries and muscle overuse but also significantly improve strength as well as endurance, both of which they need to run a 5K race.