Jones Family
From Sedentary to 5k
From Sedentary to 5k
Running is one of the best ways to shed excess pounds, relieve stress, improve cardiovascular endurance, and restore heart health. While running can be intimidating for many, the key to tackling it effectively is preparation and pacing.
Preparation
By taking the necessary precautions when starting out, you can help prevent injury and insure success.
· Hydration is critical. Be sure to drink plenty of water before, during and after. There are many different suggestions on how much to drink, but the simplest test is the pee test. Gross as it sounds, check the coloration of your urine. You want it to be the color of lemonade. If it's dark like apple juice, you're dehydrated and need to up you fluid intake.
· Diet is equally important. You want to make sure your blood sugar levels are stable throughout the event. A proactive approach is best. Make sure to take in citrus (oranges) in small increments throughout the race.
· Proper attire is essential. Head to a running store and make sure to have your footwear fitted by a specialist. Wear weather-appropriate clothing.
Training
· Time: You will need to commit a minimum of three 20-40 minute sessions a week.
· Warm up: You will do a brisk 5-minute walk at the beginning of each workout to avoid injury. This does not count as part of the workout.
· Environment: Do your best to do your workouts on the same terrain as your 5k. You will find that running on the open road is a very different workout than running on a treadmill.
Click here to download the full sedentary to 5k plan as a PDF
