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Nutrition is an essential component for a runner training to run a 5K, but there are no extreme diets you need to follow. When training for the 3.1-mile race, simply eating a balanced, healthy diet will help you stay fit and perform your best. By incorporating some essential carbohydrates, fats and proteins into your diet, you will be able to better fuel your body for training and race day.

While getting enough calories is important for anyone living an active lifestyle, you'll want to make sure you are getting the energy you need while you train for your 5K. Exactly how many calories you need depends on a few factors - your age, body size, individual genetic makeup, and more. Estimate your calorie needs with an online calculator, and adjust up or down to maintain your weight as you train.

Carbo-loading, or eating large amounts of carbohydrates, has been a running tradition for many years, but for a short race, eating piles of refined carbs is not necessary. Eat whole grain breads -- which are made up of the entire grain, including the bran, the germ and the endosperm. They aren't stripped of nutrition and fiber like refined breads. The U.S. Department of Agriculture recommends Americans eat an average of 6 ounces of carbohydrates per day (based on a 2,000-calorie diet) and call for half of that to be consumed as whole grains. Those training for a 5K need at least this amount of whole grains -- whether it's in the form of whole grain bread, pasta or cereal -- for their bodies to function and perform effectively. According to Jaclyn Maurer, Ph.D., research specialist at the University of Arizona, "Runners should be taking in about 50 to 65 percent of their calories in the form of carbohydrates," though the upper portion of this scale is for longer-distance runners.

Vegetables are an obvious component for a healthy training diet, but their benefits to a runner's body are vast. According to an article published by "Runner's World" titled "The Best Foods For Runners," the antioxidants found in vitamin-rich vegetables such as red and yellow peppers, onions, bok choy and soy beans may lessen muscle soreness after hard interval workouts by reducing the inflammation caused by free-radical damage. Phytonutrients found in leafy greens also act as antioxidants, warding off muscle damage brought on by tough workouts.

Nuts have a range of essential nutrients for any runner's diet. Almonds are a particularly powerful nut, containing everything from healthy fats and proteins to antioxidants and fiber. In fact, "Runner's World" recommends that runners eat a small handful of almonds at least three to five times per week, citing that these healthy nuts are an excellent source of vitamin E, an antioxidant that many runners fall short on because there are so few good food sources of it.

Fruits have long been known to be a sweet, healthy treat, especially for training runners. They pack a healthy dose of essential carbohydrates, antioxidants and other vitamins needed for a runner's active body and muscles. Strawberries and oranges can be thrown onto a leafy green salad, or lemon and orange zest can be grated into recipes. Oranges are particularly beneficial to runners training for a 5K; oranges supply more than 100 percent of the daily value for the antioxidant vitamin C. According to "Runner's World," a study from the University of North Carolina Greensboro showed that taking vitamin C supplements for two weeks prior can also help alleviate muscle soreness -- a major perk for runners training.

Protein can be found in one of two foods -- animal or plant foods. The key to incorporating animal protein into a 5K training diet is choosing the right ones. Leaner cuts of meat, such as poultry and fish, have fewer bad fats and more high-quality, healthy fats. These leaner meats are also packed with omega-3 acids, essential fats that help balance the body's inflammation response -- a bodily function that, when disturbed, appears to be linked to many diseases, including asthma, according to "Runner's World." Plant protein can be found in rich foods such as nuts, beans, soy and greens. Eggs, which are considered an animal protein but are eaten by some vegetarian runners, are also packed with omega-3 acids, essential fats. Beans, another protein-packed food, provide a wealth of nutrients. According to "Runner's World, "One cup of these beauties provides 30 percent of the [daily value] for protein, almost 60 percent of the [daily value] for fiber (much of it as the cholesterol-lowering soluble type) and 60 percent of the [daily value] for folate, a B vitamin that plays a key role in heart health and circulation."

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About the Author

Jennifer Kimrey earned her bachelor's degree in English writing and rhetoric from St. Edward's University in Austin, Texas. She's a regular contributor to the "Houston Chronicle" and her work has appeared on Opposing Views Cultures, The Austin American-Statesman, The Red Vault, The Western Vault and various other websites and publications.

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The Best Diet While Training for a 5k. Nutrition is an essential component for a runner training to run a 5K, but there are no extreme diets you need to follow. When training for the 3.1-mile race, simply eating a balanced, healthy diet will help you stay fit and perform your best.

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Doing a 5K run can add a new level of challenge and interest to your exercise program. A 5K run is 3.1 miles. Don't be daunted by the distance. A 5K run is a great distance for a beginner. You can prepare for a 5K run in just two months.

If you don't think a 5K seems possible or you don't think you have enough time or energy, this 5K schedule may help you. It includes several short sessions during the week of only about 30 minutes each. Write when you'll exercise in your calendar, and make a note of when your 5K race is taking place. If you're not comfortable running, you can walk instead! Give it a try and you might just meet your goal and finish a 5K.

If you're only beginning to exercise, make sure you start slowly. Start with a slower pace and exercise for shorter times, such as a few short walks spread throughout the day. Work your way up to moving faster and for longer periods as your body adjusts. Then begin the 5K training schedule once you're able to exercise for 30 minutes at a time.

The Department of Health and Human Services also recommends getting 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Being active 30 minutes a day on most days of the week can help you meet the guidelines.

How to use the 5K training schedule

Consider using this seven-week 5K run training schedule as your guide. It's tailored for beginners or anyone who wants to complete a 5K race. You can also adapt it for a 5K walk.

This 5K training schedule includes a mix of running, walking and resting. This combination helps reduce the risk of injury, stress and fatigue while boosting your enjoyment of physical activity. Remember, you can run or walk slowly to help your body adjust to this 5K training schedule.

If you'd like to choose a different exercise instead of walking on the walking days, you can try cross-training and do alternative exercises such as water running, cycling or rowing.

Under this 5K run training schedule, you'll spend some of your time walking. For instance, during week one on run/walk days, you'll run for 15 seconds and then walk for 45 seconds, repeating that cycle for 30 minutes.

As the weeks progress, you'll gradually increase time spent running and reduce the time spent walking. Or you can always walk, if you're adapting the training for a 5K walk.

One day a week - Friday on this 5K schedule - is a day of rest from exercise. This gives your muscles time to recover. On Sunday, you can either take another day of rest or enjoy a walk for as long as you'd like. Also take a day of rest the day before your race. On this 5K run training schedule, race day falls on Saturday of your seventh week.

5K run: 7-week training schedule for beginners

Week 1

On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.

Week 2

On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.

Week 3

On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.

Week 4

On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.

Week 5

On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.

Week 6

On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 35 seconds.

Week 7

On run/walk days, walkers walk only. Runners run for 30 seconds/walk for 30 seconds.

Source: Galloway J. Galloway's 5K/10K Running. 3rd ed. Meyer & Meyer Sport; 2017. Used with permission.

*The Magic Mile is a training tool designed to help you find a realistic race pace. On the first Magic Mile, warm up as usual and then run or walk 1 mile (1.6 kilometers) slightly faster than your normal pace. Time your 1-mile run/walk with a stopwatch. Run or walk easily the rest of the distance assigned for the day. On each successive Magic Mile, warm up as usual, and then try to beat your previous 1-mile run/walk time. Your 5K race pace should generally be about one to two minutes slower than your fastest Magic Mile time.

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5K run: 7-week training schedule for beginners

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Doing a 5K run can add a new level of challenge and interest to your exercise program. A 5K run is 3.1 miles. Don't be daunted by the distance. A 5K run is a great distance for a beginner. You can prepare for a 5K run in just two months.

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The annual walk and run will still raise awareness and money for breast cancer research this year. It will just look different due to the pandemic.

GREENSBORO, N.C. - The streets won't be flooded with pink for the 2020 Women's Only 5K walk and run, but they may be spotted with a few pops of color all across the Triad.

Cone Health organizers changed the annual fundraiser to a virtual event this year due to the ongoing coronavirus pandemic.

Instead of all gathering on race day, participants are encouraged to run or walk a 5K on their own the week of September 28-October 3.

You can get in the miles anywhere! Outside at a park, on a treadmill, or just around the neighborhood.

Track your own time and submit after you're done for a chance to win prizes.

Then be sure to upload your picture to the virtual race gallery.

All race materials will be shipped directly to you.

If you have more questions about the virtual race, click here to check out the FAQ page.

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Cone Health Women's Only 5K goes virtual

# data[].attributes.attachment_link.description
The annual walk and run will still raise awareness and money for breast cancer research this year. It will just look different due to the pandemic. GREENSBORO, N.C. - The streets won't be flooded with pink for the 2020 Women's Only 5K walk and run, but they may be spotted with a few pops of color all across the Triad.