Guest Blogger: Sheila Olson of fitsheila.com | info@fitsheila.com
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Whether you are training for your first 5K or are just getting back into running after a lengthy hiatus, every bit of preparation you make now will put you that much closer to completing those 3.1 intimidating miles. The good news is that you don’t have to be a professional athlete to conquer the course. The following few paragraphs will walk you through a few quick training tips, and help set up appropriately for your race.
Training tips
Before you slip on your sneakers, make sure to stretch all of your pertinent muscles. Once you feel limber, start walking, then jogging, and then increase your pace until you’re at a comfortable running speed. Going gradually can help you avoid injuries and muscle strains.
Active suggests staying out for no more than 30 minutes three times per week when you’re just starting. As your body becomes acclimated to the activity and the constant impact on your feet, you can increase the amount of time you spend training. Once you get into a schedule, try not to miss any days, and don’t be afraid to run on a treadmill when the weather outside has you convinced to stay indoors.
Gear up
In addition to conditioning your body, it takes a few accessories to be successful on the running scene. Some tools support you in a physical way, and others support your training and goals as well. Well-chosen gear, though, can be your key to success.
Track with tech
While a fitness tracker is not imperative to your success, it can help you stay organized and keep tabs on your progress. If you don’t have a huge budget, the Garmin vivosmart 4 is a great option – and gets more than four stars on Best Buy’s website. Not only is it affordable at just over a hundred bucks, it also has a seven-day battery life and easily tracks your sleep, steps, and distance moved.
The soon-to-be-released Apple Watch Series 5 is a bit more high-tech with everything from an emergency SOS button to fall detection; these features are great for solo, night, and trail runners. You can even view an electrocardiogram (ECG) right on your wrist. It’s an investment not only in your running program, but also your safety. If you can swing the extra expense, it’s well worth it.
Shoes and socks
Ask any podiatrist and they will tell you that your choice in shoes is essential to your overall health. When you are a runner, this point is constantly pounded into your head because injuries are so prevalent. Look for running shoes that are not only lightweight and comfortable but that also supports your foot structure. Keep in mind that no two people’s feet are alike, so you may need to go into a shoe store that specializes in running shoes for a fit that’s just right. You should also be selective when it comes to your socks. High-quality running socks will wick moisture from your feet and add a bit of extra comfort from start to finish.
Running belt
There are a couple of different ways to carry your phone, water bottle, and wallet with you while you run. A snug-fitting running belt is just about the most spacious and least intrusive. Outdoor Fitlab explains they provide a secure pocket for all of your essentials, and they cost less than half of what you’ll pay for a good pair of running shoes. Even if you are not a serious runner, there are plenty of stylish options out there that can easily be used in your everyday life. When you are traveling, for example, you can store money and identification securely around your waist. Some are even waterproof so you can use them in all types of weather.
From your training routine to the gear you choose, there are plenty of ways to help you in your first 5K race. Plan an exercise program that will help you get fit and avoid injury, and gear up appropriately. Soon you’ll cross the finish line, a smashing success!