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5K walking tips

May 7, 2014 Ryan Schuster

Most of the attention surrounding 5K races tends to center on runners — but most 5K events, such as the Fargo Marathon Friday Night 5K, also allow participants to walk the course. While running a 5K can be a good way for casual runners to get in better shape, there are also many health benefits of walking a 5K.

If you haven't been training to run a 5K or if you're looking for a more low-impact workout, walking a 5K could be for you. Walking a 5K also provides the opportunity for family and friends of all fitness levels to get out and get active together. People of all ages, including children and parents pushing baby strollers, can be seen walking the Friday Night 5K at the Fargo Marathon each year.

So what are you waiting for? Get off the couch and start walking.

Watch a playlist of videos with 5K walking tips.

Here are some tips to help you prepare for walking a 5K:

  1. Set a reasonable goal

Determine the pace you want to walk.

  1. Have a sensible training program

Be sure to prepare your body before the 5K.

  1. Eat right

Proper nutrition and drinking enough fluids are important both on race day and during training.

  1. Find a buddy

Start walking with a friend. Scheduling regular walks with a friend can help you stay on track and encourage you to keep going. Walking a 5K as a group is also a great way to get some exercise while catching up with friends or family.

  1. Dress appropriately

Be sure to dress for the weather and wear comfortable clothes that allow for movement. Avoid wearing jeans or tight fitting clothing. Proper shoe selection is also important.

  1. Listen to your body

Take care of yourself. Eat right, get enough sleep and stretch before walking. Get enough rest, pay attention to your body if you're sore or your body hurts and take steps to help avoid injury.