Tips for Running your First 5K Run

Tips for Running your First 5K Run

Organize Your Fitness Routine:

Here are some awesome (and easy) tips to get you ready for your first 5K Run or to start you off if you are a beginning runner. You should start training for your run as soon as possible, but if your time is limited and the race date is approaching then you can follow these instruction as best as you can. Ideally you would want to have at least 6-8 weeks prep time, especially if you are not in the best shape to begin with. The great thing is, is that you do not have to be in 'fantastic' shape, you just have to 'want' to try and....'just do it!'



{Sweet} Tips for Beginners:

1. Train Slowly, but consistently. {Sample: BELOW}

2. Get a pair of Running Shoes 1/2 a half -to- 1 One size (LARGER) than normal size you wear.

3. Use "Band Aid" Friction Block' stick to help avoid blisters.

-Also good for wear high heels or other shoes that you need to break in.

4. Wear socks that will wick away moisture.

5. Music, listen to music that will motivate you.

-Use an iPod in a case that you can wear on your body. I prefer an arm band.

6. Wear non-chafing running clothes.

-Right now I wear Under Armor and Nike.

7. Sunscreen

-Protect your skin either with sunscreen and or a hat.

8. Hydration.

-Stay hydrated, I drink more than 8 cups a day (about four, 16.9 fl oz bottles) yet I combine them into one container so that it's easier for me to keep track.

Training Schedule for Beginners:

The Run/Walk Method is Run 2 Minutes/Walk 2 Minutes.

Then build up to Run 5 Minutes/Walk 2 Minutes.





Week 1:

Monday -Thursday: Walk/Run for 30 Minutes

Friday: Walk/Run 2 Miles

Saturday: Walk 30 Minutes or REST

Sunday: Walk Minutes or REST

Week 2:

Monday -Thursday: Walk/Run for 30 Minutes

Friday: Walk/Run 3 Miles

Saturday: Walk 30 Minutes or REST

Sunday: Walk 30 Minutes or REST

Week 3:

Monday -Thursday: Walk/Run for 30 Minutes

Friday: Walk/Run 3.5 Miles

Saturday: Walk 30 Minutes or REST

Sunday: Walk 30 Minutes or REST

Week 4:

Monday -Thursday: Walk/Run for 30 Minutes

Friday: Walk/Run 2.5 Miles

Saturday: Walk 30 Minutes or REST

Sunday: Walk 30 Minutes or REST

Week 5:

Monday -Thursday: Walk/Run for 30 Minutes

Friday: Walk/Run 3.5 Miles

Saturday: Walk 30 Minutes or REST

Sunday: Walk 30 Minutes or REST

Week 6:

Monday -Thursday: Walk/Run for 30 Minutes

Friday: Walk/Run 4 Miles

Saturday: Walk 30 Minutes or REST

Sunday: Walk 30 Minutes or REST

Week 7:

Monday -Thursday: Walk/Run for 30 Minutes

Friday: Walk/Run 4 Miles

Saturday: Walk 30 Minutes or REST

Sunday: Walk 30 Minutes or REST

Week 8:

Monday -Thursday: Walk/Run for 30 Minutes

Friday: Walk/Run 5 Miles (Keep increasing to desired amount)

Saturday: Walk 30 Minutes or REST

Sunday: Walk 30 Minutes or REST

 

Some of my favorite runs I've been on have been the ones with 'themes', they give you something out of the box to look forward to. It's fun to get a bunch of people together and do them, or just get a good running partner so you can keep each other motivated. Here are some or the theme runs that I have participated in or may plan on doing in the near future!

- Mud Run

-Color Vibe Run

-Beach Run

-Halloween (costume) Run

-Turkey Run

-Race for the Cure

-Bright Lights Run

-Reverse Triathalon

-Western Wear Run

-Ugly Sweater Run

-Zombie Run (I do NOT plan on doing this type of run)

-Graffiti Run

-Blacklight Run