Hello friends ~ Since we are approaching the holidays and a number of themed races, I thought this was excellent and appropriate guest post. If you are thinking about registering for a 5K over the next several weeks, you’re in luck!
Let me introduce you to Sharon Wagner ~ She is a former bank manager who now spends her time helping seniors reach health and well-being goals. She created SeniorFriendly.info to offer advice geared specifically toward seniors to help them make healthier choices and enjoy their golden years.
For my blog she catered her post to runners who are looking at running their very first 5K. She shares how we can do this on a budget! I hope you enjoy this as much as I did.
Running your first 5K can be intimidating. After all, when you haven’t been running for very long (or at all), three miles seems like quite the distance to cover on foot. But here’s the good news: you can train for a 5K, and you can crush it.
Training is actually the most beneficial part of doing a 5K because in addition to preparing your body and mind for the race, it also marks the beginning of your new and improved, active lifestyle. If you’ve signed up for your first 5K race, start preparing for success with these cost-effective tips from Avocado Runners.
Get the Gear
The first part of training is pretty fun: purchasing new gear. You will need several things when you start running, such as quality shoes that fit your feet perfectly and clothing that helps to regulate your body temperature in specific climates. The right gear not only helps you to stay comfortable; it also helps to keep you healthy and injury-free.
Find a Community
Unless you have an amazing love for running itself, it can be hard to stay motivated when you’re starting off by yourself. That’s why one of the best ways to start your training off right is to find people to run with. Find a group of friends or coworkers who run 5Ks, or who even just like running. Or, seek out running clubs in your area to join (which is typically free or inexpensive).
Plan it Out
Making a plan is also important for your 5K success. It doesn’t have to be a minute-by-minute plan, but it does need to be specific enough to challenge you and keep you accountable. Also, it needs to be realistic.
As a beginner, consider 20 minutes a day of walking/power walking. When that becomes easy, do a combination of power walking and jogging. Then, add running to the mix. Keep progressing until you’re doing 30 minutes of running each session. There are numerous free and inexpensive smartphone apps you can use to track your progress.
Also, for those of you running your own small business, there are several things you’ll have to do if you plan on taking time off. To keep your business humming along in your absence, ZenBusiness suggests ample preparation. Ensure you train your staff to fill any gaps in duties, as well as how to respond if an issue arises. Part of that should include what instances require reaching out to you, and how to do so. With proper protocols, you’ll be able to minimize troubles and maximize your enjoyment of your time off.
Push Yourself… Within Reason
Challenging yourself during training is the only way you can get better. At the same time, however, you don’t want to push yourself so hard that you get injured or burned out. For instance, when you first start incorporating running into your sessions, run for one minute and power walk for five minutes. Gradually work your way up from there.
You also want to keep a comfortable, consistent pace every time you run. You won’t want to sprint and walk through your 5K race. Also, be sure to help your body recover. While there are lots of expensive supplements on the market to enhance recovery, Shape notes chocolate milk can do the trick for much less money. Moreover, prioritize your sleep so that you’re getting seven to nine hours a night, and include rest days each week.
Eat Well
What you eat during your training is essential, because nutrition is what fuels your body. If you follow a poor diet, you won’t feel good or have the energy you need to finish strong. Try eating smaller portions more often throughout the day to keep your metabolism active. Go for a good balance of lean proteins, healthy fats, fruits and vegetables.
Even if you’ve never really run in your life, you can start now. Training for a 5K race is one of the best ways to introduce yourself to a healthier, happier lifestyle. Remember to get all the gear you need, and find some people who share an interest in running. Come up with a realistic plan, and challenge yourself without going too far. Finally, improve your diet so that your body has the fuel it needs. Most of all, enjoy yourself and take pride in your progress!
Avocado Runners is a place to share running highlights, delicious and healthy food, and other facts and tidbits related to running, faith, and entertainment.
Photo Credit: Pexels
Thanks so much Sharon! I appreciate your advice and I am sure all my readers will too!
Are you running a holiday themed race?
When is you next 5K? 10K? Half? Or are you one of those crazy runners like me that is running a marathon or beyond?
When it the last time you raced?
I am hoping to be back running a race again soon! One of my favorite events is actually next weekend! I have run both the 5K and 10K and the best part, there is chocolate at the finish!
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