If you feel like you've got the exercise motivation of a cheese log, then this column is for you.
Here's how to get into tip-top shape for summer: Train for a 5k run.
Training for a running event is a surefire way to expand your motivation -- and shrink your waistline! There is arguably no better way to shed fat from every inch of your bod than running on a regular basis.
If you've never run an event before, good on you: you stand to gain the most here. And, no worries...I'm not talking about running this event tomorrow morning. This event will be six to eight weeks from now, giving you plenty of time.
According to USA Track & Field, more than 43 million people have trained for, and completed, at least one organized athletic run in their lives -- and they have reaped the rich rewards, such as improved cardiovascular fitness, weight loss, elevated energy levels and strengthened immunity. So, why not you?
Here's how to run your first, or your best, 5K run in three simple steps.
1. Choose your event
Choosing the right event at the right time is the first step. Depending on your current fitness level, give yourself between four and eight weeks to prepare. There are lots of good events across America starting in April. Find one and register for it now, today. Plunking down the cash ties you psychologically and financially to the event. Do it on behalf of a cause important to you and you double your motivation -- and the benefits. Better your body, better the world. Log on to www.active.com to find the right event for you.
2. Choose your gear
This is the fun part. An important part of running is getting the right gear (most importantly: shoes) and looking and feeling good out there. Truth be told, you will run better, longer and more often if you look good. So, find a few outfits that make you feel confident. It does make a difference. On the shoes, make sure a running geek watches you run up and down the block to determine your biomechanics (pronator, supinator, cheese log, etc.). This is the single most important aspect to a new running program: the right shoes. And do get two pairs.
The reason for this is that there a material in most running shoes called EVA or ethylene vinyl acetate, which absorbs the impact between the ground and your body. When you run, the EVA tends to compact and requires about 24 hours to regain its shape. So rotating your shoes every other run maintains maximum protection against pain and injury.
3. Choose to kick a little ass
You want to finish this event with grace and dignity -- and not with fast-running rivulets of drool streaming from the corners of your mouth. The following sample exercise plan will help you complete a 5K run with strength and confidence -- as you high-five your adoring fans at the finish! (Important: Before you begin any new exercise program, please consult your doc. And stay alert to unusual symptoms such as chest pain, shortness of breath or frequent muscle cramps.)
Monday: Off
Nice to start off the week with a rest day. This is key. Taking time completely away from exercise, particularly running, allows your body to grow stronger from your workouts. It is during times of rest that you gain fitness and strength; they are just as important as your training days. Sundays are your hardest runs, so Mondays are meant to soak up the benefits of those.
Tuesday: 45-minute run with "race pace" efforts.
You may have a goal time, or a target pace, in mind for your 5K. Let's say you want to finish in under 30 minutes. That's roughly 10min/mile pace. You must teach your body to run at that pace. Throughout this run, include two "intervals" of two to three minutes in duration at your goal race pace or effort. Run easily the remainder of the time.
Wednesday: Rest
Thursday: Nice, chill run. Go on feel. If, after the first five minutes, you're feelin' springy, then let 'er roll for 30-40 minutes. Just stay nice and easy. Key workout tomorrow...
Friday: 40-minute run in the hills, if possible.
R
Saturday: Rest.
Sunday: 60 to 90-minute run/walk at a nice, steady effort.
This is the most important workout of the week; it burns lots of fat and essentially serves as your "insurance policy." In other words, by teaching your body to run longer than your projected race time, you are much more likely to finish strong on event day.
So there you have it. Not so terrible, right? Register for your event, get your gear, get on the program -- and get moving.
Every step you take will be a step toward living your best life.
Monday: Off
Nice to start off the week with a rest day. This is key. Taking time completely away from exercise, particularly running, allows your body to grow stronger from your workouts. It is during times of rest that you gain fitness and strength; they are just as important as your training days. Sundays are your hardest runs, so Mondays are meant to soak up the benefits of those.
Tuesday: 45-minute run with "race pace" efforts.
You may have a goal time, or a target pace, in mind for your 5K. Let's say you want to finish in under 30 minutes. That's roughly 10min/mile pace. You must teach your body to run at that pace. Throughout this run, include two "intervals" of two to three minutes in duration at your goal race pace or effort. Run easily the remainder of the time.
Wednesday: Rest
Thursday: Nice, chill run. Go on feel. If, after the first five minutes, you're feelin' springy, then let 'er roll for 30-40 minutes. Just stay nice and easy. Key workout tomorrow...
Friday: 40-minute run in the hills, if possible.
R
Saturday: Rest.
Sunday: 60 to 90-minute run/walk at a nice, steady effort.
This is the most important workout of the week; it burns lots of fat and essentially serves as your "insurance policy." In other words, by teaching your body to run longer than your projected race time, you are much more likely to finish strong on event day.
So there you have it. Not so terrible, right? Register for your event, get your gear, get on the program -- and get moving.
Every step you take will be a step toward living your best life.
Posts
No comments:
Post a Comment