Beginning 5K and 10K Training
A good training plan should be at least ten weeks long, the longer the better.
Different parts of the body adapt to training faster than others so don’t rush the process or injuries will result.
Make sure you have a good pair of running shoes. Getting a proper fitting done at a local running store is the best place to start. Old shoes or those that don’t accommodate your feet properly can lead to injury and less enjoyment.
Be sure you are getting enough proper fluids daily. Dehydration can become a serious problem. Listen to your body, a dry mouth means you are already falling behind on hydration.
Diet is very important, eating too much or eating certain foods can cause issues for some runners and not eating enough won’t provide your body with the necessary energy to complete the tasks you are asking of it.
Weekly mileage or time spent running should not increase by more than 10% per week once you begin training.
Begin running 3 days per week, alternating days, giving your body time to adapt to the new stress. Run at a steady comfortable pace and walk as necessary. Set a goal of 30 minutes for each run during the first two weeks of training.
Two days a week add some strength training on none running days. Focus on core exercises, the core is everything from your chest to your knees; your core is what gives you support and good posture while running.
Only add more running days to your week when you are able to complete all of your 30 minute runs comfortably without the need to walk.
After a few weeks of training add some post run strides to your routine three days per week. Strides should be 10-15 seconds of running at a quicker pace. Your focus should be on good posture not how fast you can go. Strides are good for helping to body adjust to a quicker pace as well as helping the brain fire signals to your muscles at a faster rate.
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