Archive for November, 2009

HEY!!! How about a 5K!!

on November 2nd, 2009 by Rob

I feel like a 5K run is an obtainable goal for most everyone. As a matter of fact, when I first started with People Magazine, it was the first real goal that we had. They sent us to Batesville Mississippi for the 5K that was connected to Batesville’s Spring Fest.

Now, when I ran that first race, I had been working out for approximately 8 weeks… but I was able to run without too many problems.
Let’s also get something straight… while it is called a 5K race, really, there are only a handfull of people that are racing. It’s just fun for me to finish. I want to get out  there with my friends, have a good time and possibly support a good cause.

So, I have put together some steps that you need to take to train for and complete your first “RACE”.

First- walk before you run. Start walking for 10 minutes per day and work your way up to 30 minutes per day. When you hit that 30 minute mark… you are ready.

Next- Start to incorporate running. By incorporate, I mean work in 30 second intervals of running. Walk for 5 minutes then run for 30 seconds. Do this over and over till you can run a bit longer. After a couple of weeks, run for 1 minute… walk for 5. The real key here is to not get too big for your britches. NEVER increase your distance more than 10% in a week. In other words, if you are running for 10 minutes this week… don’t jump
to 15 minutes next week, just go to 11 minutes.

Now that you are running a little, go to www.mstrackclub.com and pick a race. There is one most every weekend. Register for the race and now look what you have done… you have set a goal and put a timeline with it… this is SO much more than most people do. (By the way, registar for the “run” portion of the race… walking doesn’t count unless your last name is Barbour).

Now that you have run a 5K… its time to get some speed. Remember, to run faster you have to run faster. This is accomplished by the same principles that are used to begin running… intervals. First run for a few minutes… then run fast for a few minutes.  Gradually lengthen the time that you are running faster.

Most of all, have fun with this stuff. You may want to stop running, but I have found that it is so much fun to push myself and see if I can go further and faster.

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