Safely-Train-for-a-5k

Prep Your Step: Safely Train for a 5k

Making the commitment to run a seasonal race is a great way to be more active and prioritize your health this holiday season. To safely prepare, keep these tips in mind as you complete your training:

Icon of a man pointing to a goal/destination

Set a Goal

Establishing a race goal can help you stick to a training program and overcome challenges. It also improves motivation and feelings of accomplishment.

icon of health food on a plate with a fork and spoom om either side of the plate

Eat Smart

Your body must be fueled properly to perform at its best. Prioritize protein and carbohydrates such as whole grains, starchy vegetables, fruit and legumes. See the NOFFS Fueling Strategies for more information.

Icon of a shoe with lines to indicate movement

Find the Right Shoes

Select running shoes carefully and identify a pair that best suits your foot based on level of support. For help, try completing a gait analysis to better understand your needs.

Prioritize Sleep

Aim for 7-9 hours of sleep each night while training. Getting enough sleep is crucial for muscle recovery, can reduce the risk of injury and improve overall performance.

icon of a checkmark with four arrows in a circle pointing clockwise

Consistency is Key

Commit to your training schedule and record your workouts. Consider using a smartwatch or other fitness tracking applications to keep track of the data.

icon of a man stepping in something and falling over backwards

Watch Your Step

Stay aware of your surroundings. Check for fallen leaves, uneven ground and other hazards that could lead to injury.

icon of a runner's safety vest that appears to be flashing

Stay Safe

As daylight decreases, consider taking precautions when running outside. Examples include using reflective gear, wearing brightly colored clothing and bringing lighting equipment.

Icon of an aid cross with one arrow circling around it counter-clockwise

Listen to Your Body

If you’re feeling fatigued, adjust your workout or take a rest day. Recovery is an important part of the training process. For ideas, check out the NOFFS Regeneration Strategies.

icon of a person lifting a weighted bar above their head

Complement Your Runs

Consider adding other types of activity into your routine, like pillar and movement preparation, yoga or lifting weights. These activities build strength and increase flexibility.

Icon of a stylized shape above the word endurance. The shape has to wave like parts to it

Try NOFFS Endurance

Need help with planning your workouts? Consider downloading the NOFFS Endurance mobile app!

Apple - or - Illustration of a mobile phone

Android

Bureau of Medicine and Surgery
7700 Arlington Blvd. Ste. 5113 Falls Church, VA 22042-5113
This is an official U.S. Navy website
This is a Department of Defense (DoD) Internet computer system.

General Navy Medical Inquiries (to Bureau of Medicine and Surgery): usn.ncr.bumedfchva.mbx.bumed-general-inquiries@health.mil