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Tips and Tricks to Survive a 5K Run/Walk

Barev Centre is excited to be participating in this year's Scotiabank 5K Walk/Run on Sunday, October 21. We've compiled a list of tips and tricks for all those that will be joining us!

  1. Start training weeks in advance to get your body ready for the 5K. Begin training by running short distances such as 1K, and work your way up.

  2. It’s not the end of the world if you miss a single workout. Everyone has their off days! Just make sure it doesn’t happen too often.

  3. Make sure you change up your training to incorporate different styles of running, such as, short runs, long runs, interval training, and hill training.

  4. Invest in a good pair of running shoes! Running shoes is the most important necessity for running in order to avoid injuries.

  5. While training, download your favourite songs or podcasts to listen to. This way, it will keep you from getting bored and keep you motivated to finish your training.

  6. Running doesn’t have to be a gruesome and tiring exercise. Use running as an excuse to explore new local areas. Toronto is known for its beautiful scenery and many different trails around the city.

  7. Make sure you are able to run/walk a 5K before the big day!

  8. Eat meals that are high in healthy fats (e.g. salmon and avocado) the week before the walk/run. Eating healthy foods ensures you burn fat as opposed to sugar, which will sustain your energy.

  9. Go at your own pace during the 5K! Whether that is running, walking, or even jogging, make sure you complete it at the pace you have trained at.

  10. Be wary of drinking too much water during the run/walk! You don’t want to cramp up near the end and not be able to finish.

  11. Take it slow! There is no shame in finishing last. You’ve already proven yourself by signing up for the 5K!

  12. Don’t focus on others around you! Make sure you’re completing the 5K walk/run at your own pace!

  13. If you get tired during the run/walk, make sure you don’t stop! Slow down your pace to a very slow run/walk if you have to but keep going!

  14. Be proud of yourself once you finish the run/walk! Have some protein afterwards to help your muscles restore themselves.

Ready and motivated to complete your 5K? Be sure to register with Barev Centre for the Scotiabank 5K Walk/Run Marathon on October 21!

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