Too often in our training, we run the same course at the same pace at the same time of day. Don’t get me wrong, routine is good—essential, in fact, if you want to stay with a long-term running program. But too much of a good thing is too much of a good thing. You need variation, and running a 5 or 10K is a great way to mix things up. Doing a 5K run can add a new level of challenge and interest to your exercise program it is only 3.1 miles, which is a great distance for a beginner and you can prepare for it in just two months.
This training schedule incorporates a mix of running, walking and resting, which helps reduce the risk of injury, stress and fatigue while boosting your enjoyment of physical activity. You can run or walk slowly to help your body adjust to this schedule, no need to over do it!
STEP 1: Find a buddy if you can. It is no secret that having someone else along helps to motivate you and keep you on track so ask a friend or look into a local running club or training program. There are a few of these in Sherman Oaks, starting with a runners meetup may be helpful.
STEP 2: Create a program, start with 20 minutes of walking and slowly built up to run-walking and eventually running 30 minutes at a time 3 days per week.
STEP 3: Incorporate rest days into your routine and add lots of stretching. Don’t just focus on leg recovery; running can be tough on joints and muscles throughout your body so expect some aches and pains and give yourself time to get used to it.
STEP 4: Build slowly, yes, it’s a race but only on race day. Gradually increase your 20 minutes of running in 10 minute increments per week and stagger them by long, short, long. So, on day 1 of your weekly training you run 40 minutes, then back to 25 or 30 on day 2, then up again to 40 on day 3.
STEP 5: Stay hydrated, it’s a no-brainer but your body throughout the weeks of training will need more water. Also, make sure your diet supports increased activity. That doesn’t mean you need to load up on carbs but make sure your diet is balanced.
STEP 6: Have fun! Training for a 5k or 10k is a challenge that can boost your fitness program and help to get you in better shape but it should also be enjoyable and give you a sense of accomplishment!
