How to Prepare for a 5K Run

Running a 5k with your team is a great way to build morale and team spirit. Plus it gets everyone out of the office! Quality time away from their desks can bring a team closer together and make employees more productive. If your team has never run long distances before, you may be wondering how to prepare for a 5k run. Here are a few ways to get ready before you hit the pavement.

Choosing a Charity

Deciding which cause you want to support is important. Do you have a family member who suffered from cancer or a love for animals? Maybe you want to help underprivileged children in your community or veterans of the military. Visit www.runforcharity.com to search for a charity in your city. You can also search for running events and sign up your team.

Practice Makes Perfect

A 5k is 3.1 miles, and if you’re a beginner you’ll want to prepare in advance to prevent injury and fatigue. Start with a walk/run workout, a combination of running for 15 minutes and walking for 45 seconds, repeating the cycle for 30 minutes. Doing exercises like this will build up your endurance and strengthen your muscles before the big day. Try this seven week 5k training schedule from MayoClinic to stay motivated and on track.

Represent with Custom T-shirts

Running a 5k for charity is a fun way to raise money, get fit and share your business with the local community. T-shirts are like billboards during a charity run. Take advantage of the real estate on your team t-shirts and market your brand in a fun and unique way. Add your company name and logo along with a motivating quote to build team spirit and brand awareness during the run.

Have fun!

Our number one rule is to have fun. Bring your music so you can get in the zone and have a successful run. Enjoy the moment and know that you’re raising money for charity and also supporting your team.