5k or 3.1 miles. It may seem that this short distance is “for beginners” only. But in fact, according to the IIRM, this has been the most popular road race in the US for both junior and advanced runners over the past few years.
So why should you keep a 5k training plan in your schedule, regardless of your running experience? Let’s look at the main reasons.
1. Perfectly Achievable Goal
Big tasks can scare us, making us doubt our abilities. The same is true in running. Some google the marathon training program, see how long they have to walk (run?) to reach their goal, and mistakenly believe that running is not for them.
In contrast, 5k feels very real, even if your running experience is limited to PE at school. Depending on your fitness level, you just need to choose an 8, 6, or 4-week 5k training plan and gradually adapt to the new routine.
2. Boost in Aerobic Capacity
Even if you have already tried your hand at long runs, training for short distances is not something you should neglect. A study published in the Journal of sports science & medicine confirms that such runs require more speed. And speeding up helps your body use more oxygen, improving your aerobic capacity.
When you resume your usual run training plan for long distances, you will notice that you can maintain a fast pace for longer than before.
3. Less Chance of Joint Injuries
Joint injuries are a common problem among marathon runners, often leading to long periods of treatment and recovery. By choosing a 5k distance, you cannot completely protect yourself from joint damage. However, the lower mileage, moderate loads, and constant alternation of pace in the 5k training plan will reduce the risk of dropping out of your running schedule due to joint issues.
According to Medicine and Science in Sports and Exercise, osteoarthritis and arthrosis affect only 2.68% of short-distance runners.
4. Slim-Friendly Solution
If you’re going to be running for weight loss, you don’t need to set yourself extreme goals and choose long distances. Instead, focus on consistency. A study in the Obesity journal shows that doing 5k, 5 days a week, helps people lose weight even if they don’t follow strict diets. Spending 30-50 minutes overcoming this distance will burn a lot of fat for energy. That is what you need to control weight and improve physical fitness.
5. Taking Care of Time
Your schedule probably includes a bunch of daily chores like work, meeting friends, getting a good night’s sleep, and so on. If you find it hard to fit in a run, the 5k distance is perfect because it requires only a few short runs, 3-4 times a week, to prepare for the race.
In addition, exhausting and long workouts often turn running from a hobby into a routine, negatively affecting inspiration and motivation. If you want to keep running as your for-soul activity, the 5k is what you need.
The 5k run is a time-saving and less-demanding workout that will allow you to train regularly. In turn, constancy is the key to success in any sport. So put your sneakers on, run short, and enjoy long!
