BE WELL
Running Your First 5K
Patrice Jones, contributing editor
Most feel that running is a task that is not within their reach and therefore not something they are capable of achieving. Being overweight, lack of adequate cardio endurance, fear of injury or heart attack and fear of not being able to finish the race are just a few of the reasons I’ve heard from those reluctant to step up to the starting line. This of course is not true, especially when you consider the thousands of people who each day have this as a part of their routine. The only thing coming between you and running is a change in your way of thinking. This month’s feature will help to get you on course to becoming the fit person you desire to be.
So, head out to your favorite sporting goods store and GET STARTED!:
- BELIEVE:
Before we embark on any journey, we must first believe in our ability to achieve the impossible. The impossible is always possible, if we have faith in our capabilities and realize we CAN win! Have the courage to try and believe in your ability to a get on course to completing your very first 5K (3.1 miles)! - SELECTING A CAUSE:
Tap into your humanitarian side. What are you most passionate about? How would you like to help others? Maybe you lost a family member or friend to cancer or would like to help find a cure. If you have a child with Autism or other special needs, maybe you’d like to raise money for further research. Finding a cause near and dear to your heart is an awesome motivator for you to get started in your training and cross the finish line of your very first 5K!
Once a month, I join my FRU-FIT clients in completing a charitable race. This month, the FRU-FIT Affordable Fitness team, to include Recipes for Good Living, Editor in Chief, Bonnie McDaniel and Flood The Block internet radio station, will be on course to completing the Semper Fi Fund 5K in Washington, DC (www.semperfi5K.com). The Semper Fi-Fund is a non-profit organization that provides medical and financial assistance to wounded soldiers returning from Iraq and Afghanistan, and to their families. This is a cause almost all of us can identify with, as we are all connected to a soldier that has sacrificed his or her life for our freedoms and safety. The Semper Fi 5K is a race where participants can elect to walk OR run. As a beginner, it may be helpful to choose a similar race where you can go at your own pace.
Research 5K’s in your area; you can use Google or check the message boards at your local gym or sneaker store. Find a cause you’re passionate about and get registered to hit the course, pace yourself and finish strong! - PLAN YOUR WORKOUTS (Pace yourself to prevent injury):
Stretching your muscles prevents muscle tightness, thus preventing injury. Chances are if you are not an avid runner, your hamstrings, quads, shins and calf muscles will become pretty tight during your fist couple of runs/walks. You may even experience lower back pain during exercise if you have weak core muscles. Be sure not to neglect stretching and strengthening your muscles during your workout program. If you are unsure which stretches or strengthening exercises you should do, consult a health and fitness professional for assistance.
Invest in a heart rate monitor to take with you on your runs/walks. Your heart rate should never be more than 85% of 220-your age. For example, if you are 35 years old, your calculation would be 220-35 = 185 x .85 = 157. Train in intervals, walking for 1 minute, then running for 2 minutes. These are just simple tips, however many beginner 5K training programs can be found on the internet. - SELECTING A COURSE:
When selecting your first 5K, be mindful of the course terrain. Since this is your very first race, it would be wise to either go to the race website to view the course, or actually train on that particular course if possible. Do not select a course full of hills and high elevation. For your first 5K, it will be helpful to select a relatively flat course.
