So I tried, really I did. But that running thing? It's not for me. I got through 5 weeks of the Couch to 5K. And then one day I went to the gym and I even got on the treadmill for 15 minutes. Then I thought...
I HATE THIS!
I dread it. I am NOT having fun. Yes, even after getting better and running farther, I still hate this. So I hopped off the treadmill and hit the elliptical... for 45 minutes. Pretty much enjoyed every non "running" second of it. So I'm heading back to my bodyflow class, hitting up Zumba and I'm racing to the window every morning to see if I can ride my bike yet.
HOWEVER. If running is your thing and you want to still train for a race I've got just the thing for you. Remember my friend Celeste? Well she's back to help you with some training tips for you to motivate you! Thanks Celeste!
Jenn asked if I'd share some tips on training for a race since some of you crafty women are working on that area of fitness this year. I'm actually doing a training program for a local school district 5k program here in Ohio and thought I'd share with you some tips.
INCREASE YOUR MILEAGE SLOWLY - This is to avoid injury (planter fasciitis, shin splints etc..) and overtraining (extreme fatigue). The general rule of thumb is to increase weekly only by 10%-20%. Start off your program with your base distance. If 3 miles is the most you have run in a WEEK, then the next week you should run at the most between 3.3 and 3.6.
QUALITY vs QUANTITY - It's more important to get a quality workout in than quantity. More miles is not necessarily better for you. You DON'T have to run everyday to be prepared for a race. 3-4 times a week is great. Especially if you are smart with your workouts. Change them up. Have a long slow day, hard short distance day or interval day each week.
FORM and LEG TURNOVER make a difference - Ever notice how effortlessly an olympic distance runner runs? This is because they have the biomechanics down and their lungs are in excellent shape. The more efficient your form is, the less energy you expend, the easier it is to run. If you think your running form needs some work...watch some youtube videos on "
Proper Running Form" when you get it down...it will become natural and you will save a lot of energy and unnecessary pounding on the knees. Have a friend observe you. Your feet should land softly and the back should not be straight up and down.
FUEL - Generally, eat a meal within 1.5-2 hours before a run or a pre workout snack within an hour. Eat a post snack (protein and carbs) after a hard run within 30 min after to help the muscles recover quicker. Chocolate Milk or a peanut butter sandwich is an excellent post snack.
NEW TO RUNNING? Give yourself time (generally a few months)...and the running WILL get easier. Your lungs will adjust. Uncomfortable breathing is normal. Heavy Legs can be normal once in a while. Ligament or joint pain is not..don't push through an injury.
KEEP IT FUN - Moms are busy and days can be pretty unpredictable with kids...sticking to a grueling training program won't do you any good if you barely have time for it. Pace yourself, give yourself an out once in a while and keep it fun. Running with friends or uploading your favorite Itunes can make ALL the difference.
RUNNING IS 50% MENTAL - I think I like running so much, because I like to prove my mind wrong. A big hill can psyche a person out...but you have to learn to shut those thoughts out and push through (as long as you aren't injured) It's like the story we all read to our kids..."I think I can, I think I can, I think I can" We doubt ourselves far too much. We ARE in fact very capable and can learn how to do anything we put our minds too!
Happy Running!
