Month: May 2014

Training for your first 5k

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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.

  1. 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.).
  2. 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.
  3. Increase mileage gradually.
  4. 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.
  5. STRETCH daily. Incorporate dynamic stretching before and static after.
  6. Incorporate one long-distance run, one speed workout , and one easy run each week.
  7. 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!

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Reflective Running Gear

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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: 

Sneakers:

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Women’s Nike Free 4.0 V3 Reflective Running Shoe

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Men’s Brooks Glycerin 11 Running Shoe

Tops:

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Women’s Nike Legend Reflective

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Men’s Nike Legend Reflective

Bands:

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Brooks Women’s Reflective Running Headband

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Duravision Pro Reflective Armband with 4 LED Lights 

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!