“A journey of a thousand miles begins with a single step“
- Lao Tzu
What better goal for to set for a healthier you this year than to FINISH a 5K Run. Here you will find running tips and training programs. We will also include a progression from walking to running, proper warm-up routines, strengthening exercises, and general newbie running tips. For the newbie runner your first 5K takes a little effort and as my baseball coach told me growing up “effort takes no talent, just motivation.” There are a few things we should do prior to beginning a running program. First, make sure you are medically able to increase your exercise demands and you have no medical problems that may prevent you from participating. If you are unsure consult your physician. Second, evaluate your current fitness level. Remember to make sure you start from where you are and not from where you want to be eight weeks from now. Your body and endurance will change and adapt over the next eight weeks. Be patient! Finally, and most important treat yourself to some nice running sneakers! Not sure what to get? This will help: The Right Running Shoe
Many people become turned off to running simply because they run too much too soon and they end up sore and frustrated. Be patient. Your initial goal is to be a tortoise, not a hare. Slow and steady!
Before introducing running to your exercise program you should be able to comfortably walk 30 minutes every other day (3-4 times a week). Once you are able to do this you can safely add in some running.
Week 1. 2 minutes running : 4 minutes walking
Week 2. 3 minutes running : 3 minutes walking
Week 3. 4 minutes running : 2 minutes walking
Week 4. 5 minutes running : 3 minutes walking
Week 5. 7 minutes running : 3 minutes walking
Week 6. 8 minutes running : 2 minutes walking
Week 7. 9 minutes running : 1 minute walking
Week 8. 12 minutes running: 3 minutes walking
*adapted from www.runnersworld.com
This program is designed to prepare your body to run 30 minutes. 30 minutes is the average time it takes to run a 5K. There are no specifics on pace or distance. Please feel free to make adjustments that suit your current fitness level. Obviously there will be people who are able to start at different stages of this program, find the stage you can do comfortably. During the run portion use the “talk rule.” You should be running at a pace that is comfortable enough to hold a conversation. If you are struggling to do so or find yourself short of breath you are working too hard. SLOW DOWN!