Train For a 5k

 

This guide is for beginners.  Please consult your physician before beginning any exercise routine. Enjoy!

from the sofa

WELCOME! I am so excited to share this with you! I absolutely LOVE running. First of all, congratulations on taking the first step and challenging yourself to a 5k! Whether if you are simply looking for a little guidance, or coming straight off the couch! This is a journey filled with so many health benefits. Let’s talk about a few!

The Science of Running

Within 30 minutes: You are mentally relaxed

After 24 hours: You are sleeping like a baby

After a month: You are breaking bad habits

After 6 months: Your love life has improved

After a year: You look great and feel stronger

After 10 years: You have lowered risks for cancer

After 25 years:  You are aging slower and look younger

Do I have your attention yet? I know, 25 years seems like a long shot, but listen! We have to start somewhere, so why not today? 

When I first started training for marathons I felt so alone and confused! There is so much to running that I definitely never considered. With little to no guidance, I learned through trial and error. I hope this blog post will educate you a little on what to expect on your running journey, whether you decide to run for medals or simply for your health! I remember many years ago wishing there were more posts that contained EVERY.SINGLE.THING. I needed. HEY HEY! here I am, finally writing my own! Let’s get started!

Again! allow me to remind you! I learned all these tricks through trial and error. Specific equipment that worked for me, may not work for you (Then again, it must might). Here are some good starter tips!

FEET/SHOES

Shoes are just as important as the tires on a car! They need to be the perfect fit and made for what you are trying to accomplish. If you plan on starting up a 5k with an old pair of sneakers, I’m sorry love, it just won’t work! Shoes wear and tear just like the tread on tires. If you take care of your feet, your feet will take good care of you!

Shop for a shoe based on your uniqueness. Do you have wide feet? narrow feet? high arch? They make a shoe for all types! SHOP AROUND. A good place to start is my personal favorite Hoka Running Shoes. But my ultimate favorite would be Brooks Running Shoes. Again, its based on your personal preference. Hoka feels like a foot hug! The company is amazing for creating a running shoe for different types of feet. Brooks, in my opinion, is for those longer runs.

One thing I learned the hard way, that I WISH SOMEONE would have told me about (it would have saved me a lot of money) is, purchase your running shoes half a size to a whole size bigger! Why? Think about it, your feet, not only do they carry a lot of weight, but running adds a lot of pressure. It is only natural for your feet to swell. Trust me on this, you will thank me later.

FEET/SOCKS

For a 3k, running socks MAY not be necessary. However, if you are ready to commit 100% running socks are made specifically to prevent blisters. Here  is a link for the socks I use!

RUNNERS TAPE

I wish I would of known about runners tape right off the back. When I first started chasing medals (running marathons) it felt like my legs and feet were fighting back. My shins were in so much pain! I even diagnosed myself with plantar fasciitis (face palm). After I purchased the right fitting shoes, I learned the wonders of runners tape! It reduces chronic pain, and adds extra support to your muscles, and joints. 

Chronic pain is bound to happen, whether you are starting off, or an elite runner. Don’t give up! Give this a shot. I know it will work for you.

CHAFING GEL

If you’re not going to listen to anything I am saying, or try any of my recommendations, hey! Thats fine! BUT! Do yourself a favor and GET SOME CHAFING GEL! 

Nothing on this planet can prepare you for the squeals you will make once that hot water hits those awful raw skin legions caused by the friction you cannot avoid while running. Please, don’t be embarrassed, this is not about having thick thighs, or problem areas! Save that talk for Jenny Craig! Chafing can occur not only with skin rubbing but the friction of your clothes! 

My nemesis is all underwear lines! If it weren’t for chafing gel, I would have quit running years ago.

RUNNING CLOTHES

I will admit, I run either at home or in my neighborhood. I hardly spend money on “athletic gear”, however, If you compare cotton with the polyester or nylon that running attire is made out of, it does not even compare. You can buy a good pair of running shorts, or leggings anywhere! My favorite is from Under Armour.

SPORTS WATCH

If you have a goal to run under a certain amount of time, or simply want to keep track of your progress, a sports watch is a fantastic investment. I personally use Fitbit Ionic. But I have also good great things about the Apple Watch.  I have trained for marathons with and without a sports watch, and now that I have one, I cannot start a good cardio session without it. 

ENDURANCE GEL

I absolutely love endurance gel. There is a reason why they hand them out during marathons! I enjoy training with them and taking one with me on race day. Endurance gel is a fast way to take in carbohydrates for a quick burst of energy. Again, totally up to you for a 5k. If you are feeling sluggish at the 2-mile mark, this endurance gel is exactly what you need.

HYDRATION

Water consumption is minimal during a race. You aren’t chugging water, you are simply sipping enough to kill your thirst. A marathon belt may not be necessary for a 5k. Water is small amounts is provided for you by staff in designated locations. However, if you feel it may not be enough or feel more comfortable with your own supply just as I do, this small water bottle is extremely light and perfect for a 5k! Not only does it have a sling that slips on the palm of your hand, but it also has a compartment for your ID, Keys, and anything else you may need to carry around!

Location!

As a kid, “What Women Want” was one of my favorite movies. What does this have to do with running? KEEP READING!

In the movie, there is a proposed Nike commercial that has a powerful message for runners. It was totally spontaneous, but it is a quote that I often read when I am lacking motivation. It goes like this (brace yourself for chills!)

You don’t stand in front
of a mirror before a run…
and wonder what the road
will think of your outfit.

You don’t have to listen to its
jokes and pretend they’re funny.

It would not be easier to run
if you dressed sexier.

The road doesn’t notice
if you’re not wearing lipstick.

It does not care
how old you are.

You do not feel
uncomfortable…
because you make more money
than the road.

And you can call on the road
whenever you feel like it,
whether it’s been a day…
or a couple of hours
since your last date.

The only thing
the road cares about…
is that you pay it a visit
once in a while.

Why do I love running? You can literally do it ANYWHERE! Of course, choose the safest place possible. With that in mind, it is just you and the road. 

6 WEEK CALENDAR

6 week 5k calendar.jpg

 

Explaining the calendar

This calendar is a 6 week beginners guide. Adjust the days to fit your calendar. But remember, follow the pattern. Let me explain.

Marathon training requires you to have a rest day, BEFORE and AFTER your long run.

Choose a day of the week that best fits your schedule and set that aside for your LONG RUN days. Rest the day BEFORE and AFTER. In this calender, I chose Sunday for my long run days, and I rest Saturday and Monday.

Strength Training and Stretches. You can do this at home, or at a gym. I highly recommend you strength train your lower back and core (abs). Stretch ! Stretch! Stretch! Dont do cardio on Strength Training days. 

Week 1 and 2 will be your most challenging weeks. You have already convinced your mind that you really want to do this, now, you need to get your body to cooperate. The first and second week highly resemble one another. Take it slow, get to know yourself, and adjust accordingly. Stick to the plan as much as possible, and by the 3rd week you will find your rythm

Week 3 and 4 are the easiest in my opinion. The intervals are designed to prevent muscle memory. Keep going

Week 5 and 6. You’ve been training for this. Finish strong. If you feel you can run faster, and longer, do so moderately. 

If you must train on only a treadmill, add incline whenever possible.

As a beginner, it is important that you follow the calendar, even if you may think it is tooooo easy at first. running 3 miles a day all the way till race day will definately bring on shin splints. This calendar is desgined to ease you into a good routine, with little to no discomfort at all! Trust the process

And Voila!!!! You are done!!!! Congratulations! 

Did you enjoy this read? Please let me know in the comments which information was best useful for you! Better yet, if you have any questions, please ask below! I look forward to hearing from you! Happy Running!

Stay tune for upcoming

“How To Train for a 10k”

“How To Train for a  Half Marathon”

“How To Train for a Full Marathon”

XO,

Mrs. Yvette Priscilla