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| Name | How to Train for a 5k - Wellness 101 Show |
| Video Uploader | Video From Wellness 101 Show |
| Upload Date | This Video Uploaded At 08-06-2022 11:00:18 |
| Video Discription | So…you’ve signed up for your first 5K, but you’re not quite sure how to start. 3.1 miles seems like an awfully long way all of a sudden…doesn’t it? Try to stay calm, you’ve come to the right place. We will have you celebrating at the finish line in just 5 simple steps. However, its important to consult your physician before starting any running program. Step One: Get the Proper Gear Probably the single most important investment when training for any running race is a good pair of running shoes. It’s important to visit a store that specializes in running shoes, and not just a sporting goods store. The experts at the running shoe store know how to find the best shoe for your foot and stride. Remember…function over form! Other pieces of gear to consider are moisture wicking shirts, socks and shorts…and that includes underwear. The last thing you want to be doing is running several miles a week in clothes that chafe and scratch your skin. Talk about uncomfortable! Step Two: Use a Training Schedule The average first time runner can be ready for a 5k in 6-9 weeks depending on the training schedule they are using and physical fitness level.. The idea being that during the hectic work week, you concentrate on running every other day for a dedicated period of time, not miles. Then on the weekend, when you have a bit more time, you switch your focus to miles and run for as long as it takes to cover the mileage you have set for yourself. On your non running days, consider some form of strength training to help prevent injury and allow yourself two days of rest to recover. Here is an example of a six-week training schedule. Step Three: Slow and Steady Wins the Race When first starting out, you can easily hurt yourself if you push it too hard to fast. Always begin your runs with a 5 minute walking warm up to prepare your body for the run ahead. After your warmup, and depending on your fitness level, try running for just 20 seconds and then walk the remainder of a minute until you complete your daily assignment. As you get stronger, you can begin to walk less and run more. Try running for two minutes and walking for one. As time progresses, you may find yourself running the whole time…or you may still do some combination of run/walking, even on race day. Regardless of how you do it, remember the only thing that matters is crossing that finish line. Lastly, remember to finish with a 5 minute walking cool down to bring your body back down to reality. After you cool down, consider stretching to promote flexibility. Step Four: Fuel Your Body Your workouts are fueled by the food you eat everyday so be sure to eat a balanced diet and drink plenty of water to stay hydrated. Think of your body in terms of a car…if you put in dirty fuel in the tank…it’s just not going to run right, and if you put in no fuel at all, your car simply will not move. Same goes for your body. Try eating smaller meals balanced with fruits, veggies and lean protein to keep your body running strong. Step Five: Live in the Moment What you’ve set out to do can be life transforming, so you might as well enjoy the ride. Take pride in the fact that you are going to run a 5K. Try not to look at training as a task, but more as an opportunity to make yourself better as a person each and every day. As for race day…remember have fun out there! You’ve worked extremely hard to get here, so enjoy it. High five the crowd as you run by, hug your family and friends when you see them on the course, and take lots of pictures so you can immortalize your accomplishment. *DISCLAIMER – This video does not provide medical advice! The information, including but not limited to, text, graphics, images and other material contained in this video are for informational purposes only. No material in this video is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you saw in this video. [Kdm2we4mXBw] |
| Category | Education |
| Tags | Wellness 101 Show | Wellness 101 | Wellness 101 Jr | How to Train for a 5K | Couch to 5K | how to become a runner | how to get in shape for a 5k | how do I train for a 5k | how much training is needed to run a 5k | how do I get my self in shape to run a 5k | how to run a marathon | what does it take to run a 5k | how long is a 5k | how to run | running tips | how to become a stronger runner | running tips for beginners |
