How to hit your Parkrun PR.
Each Saturday it is amazing to see runners hitting their 5k Parkrun PR. What may be a weekend 30min/5k jog for some, others have their eyes on the exclusive sub-20min 5k club.
Here are a few tips on how to get there:
1. Start with a proper warm-up: Before starting your parkrun, it's important to properly warm up your muscles to prevent injury and improve performance. A warm-up can include a light jog or dynamic stretching exercises.
2. Set a pace: It's important to set a pace that is challenging but sustainable for the entire 5K distance. A good way to do this is to use a GPS running watch or smartphone app that will give you your current pace.
3. Train regularly: Consistency is key when it comes to improving your parkrun time. Aim to run at least three times a week, and gradually increase the distance and intensity of your training as you get fitter.
4. Interval training: Incorporating interval training into your routine will help you to run faster for longer. Aim to do at least one interval session per week, where you run at a faster pace for a set distance or time, followed by a recovery period.
5. Focus on form: Good running form is essential for a fast parkrun time. Keep your shoulders relaxed, your arms bent at a 90-degree angle and your feet landing gently on the ground.
6. Fuel your body: It's important to fuel your body properly before and after your parkrun. Aim to eat a balanced meal or snack containing carbohydrates, protein and healthy fats before the race, and bring hydration and energy gels to have post the run.
7. Stay motivated: One of the most important factors in getting a fast parkrun time is staying motivated. Set yourself a goal, whether it's to beat your personal best or to finish in a certain time.
8. Have fun: Remember that parkrun is a fun and social event, so try to enjoy the experience, take in the scenery, and be proud of your accomplishment!
By following these tips, you will be well on your way to achieving your best parkrun time. Remember that progress takes time, so be patient and consistent in your training and have fun!