How to prepare for a 5k, the primal way page

[avocadogirl]

So, I'm considering running a 5k this fall. My oldest son loves to run and is registered with his dad for three 5k races September through December. I haven't run in a few years due to my rheumatoid arthritis. It affects my knees and my hands the most. Last time I ran, I was in pain for a few weeks.

I'm under the care of a great acupuncturist and physician, and I've been feeling pain free for months. And now that I'm eating the primal-paleo way, I feel even better. I'm not overweight and I do swim, do yoga, hike, kayak and workout with weights (when my kids lets me).

I'd love some advice on a primal couch to 5k program. Most of the programs I see that help you train for a 5k sound like chronic cardio to me, running six days a week.

Has anyone trained for a 5k in a more primal way? Fewer running days? More weights? I'm not being lazy as much as fearful that an intense chronic cardio running program will set me back on the path of inflammation and pain.

Many thanks!

[Dirlot]

Not sure 5k is chronic cardio but there may be issues in your case with your health. If you are going to run, you gotta run there are no two ways about it. I had a friend run 5k simply after doing weights, kb training and lots of sprints.

[Tribal Rob]

One word - SPRINT

I did it, I hadn't run for years, about a month of sprinting most weeks and I decided to see if I could run 5k and I did with no specific running training. I was also walking regularly for upto an hour at a time.

I would from my experiance suggest 1 - 2 sprint sessions a week, up to 10 full out sprints in total - as far as you can without dropping speed, rest till you are breathing nearly normally again and sprint again. So either go out once and aim to do 10 (this will leave you wishing you were dead the first couple of times) or go out twice and do upto 5 each time. To be honest if you manage 6 the first week I'll be impressed.

Pick a 5k route, walk it at least once a week, preferably more often. Pretty fast, don't amble. Then in about 4 weeks try running the whole 5K. I bet you'll do it.

For reference you could try running 5K now and try again every 2 weeks or so and see how you improve.

[avocadogirl]

That was exactly what I was wondering: if I could do it by focusing on sprints. So many 5k programs tell you to run steadily 1-2.3 miles 6 days a week. I was thinking I could minimize stress on my joints by focusing on sprints 2 days a week instead of daily running. Sorry if I wasn't clear about that.

I walk/hike anywhere between 2-5 miles most days of the week (with my kids, usually one on me and dog).

Thanks for sharing your plan, Tribal Rob. I'll report back. Up until now, I've been sprinting in the pool, meaning I swim as fast as I can without stopping until I can't go anymore, rest, recover and do that a few times while my oldest does his swim class. I haven't actually sprinted, as in running, in 2+ years.

[Lynna]

The c25k program that I followed only had you running 3 days a week.

Cool Running | The Couch-to-5K ® Running Plan

[Diana Renata]

I used c25k and it worked nicely for me. I'm running Warrior Dash tomorrow and don't feel I'll have any trouble. With the running part at least.

[Dr. Bork Bork]

5ks are my favorite distance (cuz I'm lazy, and I mainly race for the t-shirt and swag, lol)
I highly recommend Jeff Galloway's run-walk-run method. It's similar to couch to 5k, but you are constantly switching between sprinting and walking, sparing your muscles by frequently shifting between compound groups, and reducing the chance of injury.
Additionally, with your arthritis being a factor, I would recommend cutting out all nightshades for a month and seeing how it affects you during training. I've noticed that I have joint pain when I consume tomatoes, bell peppers, and cucumbers (nightshades), but when I eliminate them the pain is gone. I recommend everyone with joint issues/arthritis give it a go, as they might be sensitive as well.

[Lynna]

Cucumbers are not members of the nightshade family. They belong to the gourd family, the same as pumpkins, squash and melons.

[Dr. Bork Bork]

Fair enough, but I've noticed cucumbers bug me too!

[avocadogirl]

Thanks for all the suggestions!

I did give up nightshades for 2 years with little overall change in my RA. I've added back locally grown, seasonal heirloom tomatoes and some eggplant and have not had a flare-up. I don't eat tomatoes or eggplant out of season, or I try very hard not to. I receive monthly acupuncture treatments, and my rheumatologist is pretty holistically oriented so I'm not on medication. She was actually the person who suggested going grain-free.