HFG DIGITAL NEWSLETTER
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| HFG DIGITAL NEWSLETTER |
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Training for a 5K - Anyone can do it!Did you know that you can train to run a 5k (a little over three miles) by Thanksgiving, if you start now? You can! But first make sure you’re cleared by your doctor to start training. If you’re severely overweight or have other chronic health issues, you doctor may want to monitor you carefully. You don’t need to run every day. Nor should you, really. Your body will need time to repair the muscle tissue that running can place stress upon. You’ll also prevent serious overuse injuries by taking it slow, perhaps running every other day. It’s also a good idea to cross train in other sports such as swimming, cycling, and weight lifting for some of the same reasons. Be sure to pace yourself when you first start out. This will not only prevent injury, it will ensure that you’re more successful in your training. Those who try to take on too much at once tend to get discouraged and burnt out, and may end up quitting all together. Develop a training schedule beforehand that allows you to set goals, and encourages proper pacing. You’ll be much more likely to follow it all the way to the finish line, and injury free to boot. A good rule of thumb is to begin with a 20-30 minute workout. Once you find you can handle more without exhausting yourself, you can increase this time. Another way to increase your capability is to push yourself on the timing; try to pick up the pace occasionally to give yourself more of a challenge as your running improves. You’ll also be far more likely to succeed if you eat well while you’re training. Not only will you have more energy throughout the day, you’ll be much more likely to go out and train if you feel like you’re in tip top shape. A good rule of thumb to follow for runners is a diet that consists of 60-65% carbohydrates, 15-20% protein, and 20-25% fats. Another aspect to successful training is proper equipment. For runners, this means proper shoes, socks and clothing. No, you don’t need to go out and purchase the most expensive and/or trendy items, but clothing that is comfortable and shoes that are supportive are a must-have. You’ll need shoes that are engineered specifically for running. Casual tennis shoes or tennis shoes that are built for other sports such as court shoes, wrestling shoes or walking shoes just won’t give you the support you need to run injury free. Again, you don’t need the most expensive pair the store has, but make sure they’re a good fit, comfortable and provide support where you need it. If they don’t feel great when you try them on at the store, imagine how bad they’ll feel when you’re out pounding the pavement? Of course you’ll need to actually locate a 5k race, and there are a variety of ways you can do that. Google your town’s name and then “running club” or you can visit www.rrca.org/clubs/showlist.php?state=All&type=E and search for events in your area. Also check the local newspaper in the event section and sporting goods shops for flyers. There are a wide variety of training schedules available free of charge online. Here are a few you may want to check out:
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