RUN YOUR FIRST 5K

5 easy steps to prepare for your first 5K

No matter what level of runner you are, 5K is a great distance to choose for an event, as it offers a variety of challenges. If you’re still at a relatively early stage of your running life, entering a 5K event is a fantastic way to benchmark your progress. It’s a distance over which you can mix up some running and walking, without it taking forever to get to the finish line. Likewise, it’s a manageable challenge if you’re looking to test your ability to run without resting, or only taking limited walking breaks along the route. If you’re a more experienced runner, you can really push yourself, but don’t expect to throw caution to the wind completely as it’s vital to pace yourself appropriately from start to finish – it may not be a marathon, but it’s also definitely not an all out sprint! Whatever approach you take, one crucial message is consistent – be prepared. Here’s five easy steps to help you to prepare.

1. Pick an event;

The good thing about 5K races is that there are plenty to choose from, so take your time and select one that really appeals to you. You can choose flat, undulating or hilly profiles depending on the level of challenge that you’re up for, or simply based on how you like your scenery to look as you make your way around. Opt for a date that allows you to prepare yourself physically, remembering also that the race date will be all-important for motivation levels. 

https://events.hakuapp.com/go-run-5k-run-walk

2. Plan your training carefully

The ideal training schedule is one that is steadily progressive and feels like a challenge, without becoming overwhelming. There should be a balance between quality training and plenty of rest and recovery, and your training sessions should have variety so that you look forward to them rather than dreading yet another session of the same old thing.

3. Set your race objectives

The sooner you become clear on what you’d like to achieve with your first 5K, the earlier you can begin preparing for and visualising your chosen result. If you’re looking to race without walking, your training should be geared towards minimising walk breaks as quickly as you can. If you’re going for a particular time then you need to organise your schedule to include a little more interval or hill training to help you quickly develop faster basic speed.

4. Prepare your support team

Decide if you’d like to run your first 5K on your own or if you’d prefer to have company. The same goes for your training. Sometimes it’s good to run alone: to focus on the activity, how you’re moving, and what you’re feeling. At other times it’s nice to have company to distract you or to push you out of your comfort zone. You need to decide on the balance that suits you best so that your training partners or team can be there for you when you need them, or know when to leave you to your own devices when you don’t.

5. Enjoy yourself

While it’s great to have specific objectives for events, it’s also really important to enjoy your training and yourraces, so don’t worry too much if you need to adjust your carefully drawn up plans along the way. It’s much better to have a flexible approach than to obsess about the perfect outcome at the cost of living a happy, balanced routine.


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Tips for runners

When you think recovery, think of 'The Four R's':

• Rehydrate - Replace fluid losses by drinking at regular intervals throughout the day.

• Repair - Eat 20g of protein soon after exercise to kick start muscle repair.

• Refuel - Eat carbohydrates to help restore energy - a minimum of 1g per kilogram bodyweight is a good general guide.

• Rest - Get a good night's sleep - this is when most of your muscle repair will occur.

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Fasciltis Plantar

The right kind of self treatment can help you knock out Plantar Fasciitis, a common and annoying injury.

Experiencing persistent pain and stiffness in the bottom of the heel or foot? The cause of this either sharp or dull discomfort could be plantar fasciitis, inflammation of the thick tissue, or fascia, that runs along the bottom of the foot. Common among distance runners with chronically tight hamstrings, back, calves and Achilles tendons, or those who run in shoes without proper arch support, the condition may also be caused by a muscular imbalance in the hips or pelvis. This imbalance can cause slight compensations in the stride that place more stress on one leg than the other, according to San Diego-based running coach Jon Clemens, who has a master’s degree in exercise physiology. While correcting the imbalance permanently requires a strength program that focuses on balance, calf- and pelvis-strengthening drills, said Clemens, treatment to temporarily relieve the inflammation can be performed easily at home.

RELATED: The Five Most Troublesome Running Injuries

In addition to stopping or reducing running, Clemens recommends completing this daily regime until the pain subsides.

1. Stretch the fascia. Prop your toes up against a wall, keeping your arch and heel flat so the toes stretch. Hold for a count of 10. Repeat 10 times three or four times per day.

2. Roll a frozen water bottle under the arch. “Stretch first then roll out the arch for 10 minutes; you don’t want to stretch the tendon when it’s ice cold,” Clemens said.

3. Foam roll all muscles on the body above the plantar. “Even tight shoulders can cause the condition, as your arm swing can throw off proper hip alignment and footstrike,” Clemens said.

4. Bump your arch. “Get a commercial insole with an arch bump to push on the plantar and keep it from flexing—it doesn’t matter if you’re an under or overpronator; the plantar needs to be supported and strengthened,” Clemens advised. “Wear the support in all shoes, if possible.”

MASTER RUNNING

The street race brings numerous benefits to physical and mental health of the person at every stage of his life, even in old age , when there are a lot of changes in the elderly body, such as cardiovascular disorders, reduced lean body mass. However , after 60 years , precisely because of these physiological changes , care at the time of training should be redoubled. According to the cardiologists, the race , as well as other physical exercises help to improve aerobic fitness , muscle mass , blood glucose control, weight reduction and control of blood pressure at rest , not to mention improved self-esteem . However, for this to happen , it is necessary that the training take into account the medical evaluation results and is planned and individualized.

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Benning your Year

Another year beginning and, of course , every street racer has started to think what will be the challenges and goals for 2016. 

However , thinking alone is not enough to ensure that the athlete can achieve their goals and end the period exceeding their expectations. It is extremely important that he make an annual planning events calendar not to run the risk of being frustrated , or worse , end up injuring . Preparation time: Whatever the challenge that the athlete is thinking of doing in the first place , it is essential that it takes into account the preparation time for each distance . 

On average , we can say that for 5 km of evidence it takes at least 12 weeks ; for the 10 km, 20 weeks; and for the 21 km of at least 40 weeks noting that these limits take into account a routine practice for three weeks and may vary according to the athlete.

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Running for Weight Loss

The more you run for pleasure, knowing that this activity also helps to maintain physical days is not bad either. Better: street racing can be an ally in eliminating belly fat. risk factor for cardiovascular disease, excess abdominal fat is not easy to be eliminated. However, runners have a powerful ally against the accumulated fat around the waist: the interval workouts, high intensity running mode after a brief rest. It is the activity that coaches put in their training spreadsheet with the function of increasing speed, explosion and consequently lower digits of the timer on the evidence, you can also melt the excess fat that insists to stay in your abdomen.

 This type of training is also indicated for the loss of belly because it triggers a series of specific responses of the body that no other type of workout can cause. They are characterized, for example, the heart rate variation, for biomechanical stimulation and the release of hormones that bind to receptors in the abdominal fatty tissue by stimulating the body to use this fat as an energy source. The main difference for moderate and continuous training is that they are responsible, mainly by the burning of peripheral fat, especially in the legs and arms, but with limited effect on the torso and belly, his biggest target.

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The benefits of yoga for runners

Strechtes and tones the muscles; improves flexibility of the joints;

reduces the risk of stress and injury, correcting body posture and increase range of movements.

relieves muscle pain and mental fatigue

selfknowledge, body awereness

the breathing techniques help to reduce the heart rate while resting and in activity.

the practice is done barefoot which helps to reshape the soles of the feet, usually compressed by the shoes. this generally improves balance and works the joints tendons, ankles, knees and hips.

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RED OR PURPLE FRUIT - Which benefits do they provide?

The practice of exercises, mainly of intense workouts, generates a large increase of free radicals in the body which, in excess, generate the so-called oxidative stress, where there is an imbalance in the production of free radicals and the action of antioxidants. This can cause damage to cellular DNA, increasing the risk of cancer, and harm the recovery after workouts. Red and purple fruits such as blackberry, raspberry, strawberry, goji berry, blueberry and açai berry are rich in anthocyanins, antioxidants that help neutralize the action of these compounds in the body. Moreover, the red fruits also contribute to improved blood circulation.

Best store for runners: www.gorunmiami.com