Month: May 2014
Today, I wanted to talk about training for your first 5k. In a lot of ways, my upcoming Heart Walk will feel like my first 5k, even though it isn’t. I just haven’t run one in just over four years.
However, this post was inspired by a close friend of mine. The Heart Walk will be her first 3.1-mile race and she’s been following a training plan devised by a running app. This plan told her to do a five-mile run the very first week! That’s just not safe for a beginning runner. With that in mind, I’ve decided to list some general rules to creating a 5k training plan that works for you.
- Choose two rest days that fit into your weekly schedule. Avoid having them back-to-back try one mid-week and one at the end (Monday & Friday; Tuesday and Saturday, etc.).
- Start slow. A beginner should not run more than 10-12 miles in the first week. Also, you might want to do less or incorporate walking depending on your activity and fitness level prior to this first week.
- Increase mileage gradually.
- Incorporate cross-training. Running should be replaced by a low impact exercise on one of your five active days. Cross train 1-3 times per week to strengthen other muscle groups/increase flexibility. You can cross train on days you run- take a yoga class or work on upper body strength.
- STRETCH daily. Incorporate dynamic stretching before and static after.
- Incorporate one long-distance run, one speed workout , and one easy run each week.
- Listen to your body! If you need an extra day off, take it.
Lastly, have fun. Run with friends for extra motivation or create a fun playlist. Then enjoy your first race and do your best!
Today I wanted to talk about a running gear trend that I first noticed during the winter: reflective running gear. During winter there is noticeably less daylight, which forces many of us to run while it’s dark outside. My schedule is still pretty flexible so I didn’t have to deal with that. However, as the weather warms I take up night running more often. I am not a heat runner! On days where the temperatures reach 90 and above, I either skip my run or wait until the sun goes down.
Running night can be dangerous if you aren’t wearing gear that will get you noticed by oncoming cars. I know I’m not the only person who hides from the sun during summer! So I’ve decided to share some great reflective gear with all of you:
If you are a night runner, make sure to incorporate some type of reflective gear. Something as simple as a headband can ensure drivers notice you. Safe running!