by Elizabeth Carr, BS, CPT
I have been running and training for seven years. What got you to commit to running in your first 5K race? A friend, your own personal goal or the free goodies, like a t-shirt? Whatever the reason, you are sure to have a great time! Enjoy the energy and excitement of your fellow runners! They will be stretching, jogging, wearing their best gear, greeting some familiar faces, and ultimately aiming for their personal best.
So, with that in mind, do not worry about how fast the other runners are going! Leading up to the race, you should train at least 4 – 6 weeks before hand. Make sure you challenge yourself with different types of walks or runs, so you can be prepared for hills and flats. Be especially mindful of how your heart rate responds – be in tune with your body. You can use your watch to help you, or simply listen to your body and breathing. Running or walking with others toward a common goal is so inspiring! Since I like some friendly competition, I keeping myself at a pace I can maintain, then look ahead and try to pace myself with other female runners. Ultimately, it’s my own fun!
I enjoy every aspect of participating in a race! The best tip for training for a race is to make sure you strength train your entire body! You need a strong chest and back to keep you upright and stable. You need, strong arms to help propel you forward, and a strong core! So, do not just train by walking or running;
Tip: Want to improve your walking or running stamina?
Strength train your entire body! Do chest presses and seated rows for your upper body, planks for core stability and squats and lunges for leg strength. Do some strength training and cross training, like spin class. Find a friend you can train with to keep you both accountable. If you have any questions about walking or running, your first 5K feel free to ask.
My favorite runner’s exercise is called a Runner’s Lunge.
Begin with dumbbells in each hand. Stand tall and lift your right knee toward your chest, the left hand should be curled toward your shoulder, like a biceps curl, while the other arm in at rests by your thigh. Lower the right leg down and step back into a rear lunge and bring your right arm toward your right shoulder on a bicep curl. Do the same side for 10 – 15 reps, and then switch legs. While performing the exercise it will look like you are performing a running motion with arms and legs.
For more great exercise tips from Elizabeth see her on our fitness floor, email her at elizabeth.carr@ethosfitness.com or better yet take one of her classes.
View class schedule: http://ethosfitness.com/schedules/group-fitness/
