Oklahoma City University News
What Does it Take to Train for a 5K?
Expert Offers Training Tips for Oklahoma City University’s
Marianne Vannatta Race With the Stars
OKLAHOMA CITY — Oklahoma City University’s annual 5K race is 12 weeks away and OCU Director of Intramural Sports and Recreation Jonathan Triplett says now is the perfect time to start training.
As students head back to school for the start of a new year, physical fitness should be one focus, Triplett said.
Triplett, a former professional basketball player, developed a 10-week training program for race participants interested in an easy-paced program.
“Tackling 3.1 miles and setting a new personal record can be easy and fun,” he said. “You just don’t want to wait until the day of the race to start running.”
Triplett suggests starting with a 1.5-mile run and increasing your distance by one-quarter mile each week. He advises two days of rest each week and two days of cardio exercise that does not include running. A typical workout week could include a 2-mile run, a 1.75-mile run, two days of rest, two days of cardio training and a 25-minute run with 12 minutes completed at the pace you would like to run on race day.
Other tips include:
· Stretch before running. “A lot of injuries can be prevented by stretching properly before you work out,” Triplett said.
· Stay hydrated. “A lot of people are at risk for dehydration and don’t even know it,” he explained. “Hydration is very important to the training process and will give you extra energy.”
· Get sufficient rest. “Make sure that you really do rest on your rest days,” Triplett said.
· Practice good nutrition. “Eating healthy and taking care of your body will significantly help you train,” he said.
The Marianne Vannatta Race with the Stars will be held at 8 a.m. Nov. 7 at Oklahoma City University. A 1-mile fun run and walk will begin at 8:45 a.m. The race promotes health and wellness in the community and raises scholarship support for graduate nursing students at OCU’s Kramer School of Nursing.
Registration for the race is $15 until Nov. 2 and $20 from Nov. 3 to 7.
Awards will be given to first, second and third place winners in five-year age categories. The first 300 participants to cross the finish line will also receive a special prize and all participants will receive a goody bag.
For more information or to register, call (405) 208-7827, email RaceWithTheStars@okcu.edu or visit www.okcu.edu/racewiththestars .