Spring is here! There is a natural energy building within us, waiting to break free from the dark days of winter and indoor confinement. This is a perfect time to embrace the changing of seasons and try something new. Have you ever thought about training for a 5K? I can’t think of a better way to shed your winter wardrobe and some extra pounds with it!
Here are 5 important steps towards successfully crossing the finish line.
1. Find Your Motivation
I’m sure idea of training for anything sounds daunting, but running a race is not as intimidating as it seems. “I’m not a runner,” is probably the first thought crossing your mind as you’re reading this. Like anything in life, don’t knock it until you try it. Much like kale and coconut oil, it just might be your new addiction.
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After conquering the mental hurdles holding you back, consider the plethora of benefits that come with running. Potential weight loss and improved cardiovascular health are at the top of the list. Running also releases endorphins, known as those “feel good” hormones that fight depression and improve energy. It’s one great incentive after another!
Make an effort to find a good race. Seek out races with scenic routes, fun themes, or one that supports a cause that is meaningful to you. Active is a good resource for race dates and locations anywhere.
Need more motivation? I can honestly say I don’t know anyone that likes to throw away money. Paying the race registration fee can definitely give you the extra push to stay committed.
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2. Gear Up
Proper running shoes areextremely important for comfort and injury prevention. The best-looking shoe is not always the appropriate choice. Shoe descriptions like motion control, neutral, and stability, indicate the level of support for various foot types including, high or low arches, and supinators or pronators. Specialty running stores have knowledgeable staff that can provide a proper analysis and shoe selection.
Clothing is just as important as your shoes. Dri-fit material that wicks moisture away is essential for body temperature regulation. Additionally, a hat, sunglasses, and gloves are necessary for protection against the elements.
3. Find a Group
The support of a running group is one of the best ways to conquer your first race. They will follow a training schedule that helps you gradually build up the distance, find a comfortable pace, and adjust to running in a pack.
Sometimes the sponsors of your event will offer training with their group. This is a great way to meet people training for the same race. Also, stay tuned to social media to find local running groups that have specific characteristics that will make you feel more comfortable.
4. Train Smart
Your next step is to get moving! Running outside requires more effort than running on a treadmill. Windy and rainy days are guaranteed, and there will be plenty of hills, concrete, and uneven surfaces to tackle. Supplementing your runs with cross-training activities such as cycling, swimming, and strength training can get you stronger and more agile, and lower the risk of an overuse injury that can accompany the repetitive nature of running.
Maintaining flexibility is essential. For runners, both static and dynamic stretching is beneficial. Static stretching is where the end point of the stretch is held, allowing the muscle to relax and lengthen. Dynamic stretching, which mimics the movement of the activity, helps improve functional range of motion. And don’t underestimate the power of a yoga practice. Yoga encourages flexibility, strengthens the core, and can improve your overall well-being.
5. Eat Well & Drink Better
What you fuel your body with is as equally important as a well-designed training schedule. When you take on an endurance event like running, your diet needs should be adjusted to meet the physical demands.
With respect to runners, a healthy diet will be higher in carbohydrates, and sufficient in fats and protein. Carbohydrates arestored in the muscles as glycogen, which is your primary fuel source. Complex carbohydrates, in particular, are absorbed slowly into your system and give you a steady energy supply.
Hydration is also necessary to avoid muscle cramping and heat exhaustion. As a guideline, drink 8-16 ounces of water 1-2 hours before a run and 4-6 ounces every 15 minutes during your run. To rehydrate post-run, one pound of body weight lost is equivalent to approximately 24 ounces of fluid.
What is my overall advice? Take this information and go have fun! The more prepared you are, the higher your confidence will be. I ran my first 5K in 2008. I came, I saw, I conquered, and I was instantly addicted. Fast forward through numerous 5Ks, 10Ks, and half marathons, and I am proud to say that 10 years later, I have 10 marathons under my belt. That said, this is an event that could jumpstart a new standard of personal fitness, and you never know where that “runner’s high” will take you next.
Jacquelyn Jackson, LMT, CSCS, NSCA-CPT, CYT is a licensed massage therapist, certified strength, and conditioning specialist, certified personal trainer and certified yoga teacher. She holds a degree from the University of Oklahoma in Health & Sport Sciences and is the visionary behind www.triplefit.com. Follow her on Instagram, Twitter, and Facebook @triplefit.
