by Stephanie Haywood of mylifeboost.com
If you are interested in running a 5K, finding a race in your area is only the first step. Distance running requires both mental and physical training and can be arduous on both counts. It also requires essential gear such as a fitness tracker or smart watch. For those who manage to finish the task, however, the rewards are great: "Runner's high" has been shown to be a real source of addiction, with people thriving off of the rush of feel-good endorphins that are produced by the exertion of intensive exercise. If you want to successfully complete your first 5K and reap the rewards of this feeling,
Follow these tips from Mosaic Fitness + Nutrition while training.
Get a supportive running buddy
Consistency is key when training for a 5K. You need to run on a regular basis. Lining up a workout buddy can help keep you going even on days when you aren't feeling motivated to pound the pavement. Many cities even offer running groups you can join. According to NBC News, studies show that working out in the company of other people results in greater odds of success. People are more likely to engage in tougher workouts and to complete training programs they set out for themselves when they have others holding them accountable.
Plan your workouts strategically
Don't expect to take your distance running from 0 to 5K overnight. It's important to build up the length and intensity of workouts over time. This allows your body to adapt to the added demands you are placing on it, preventing needless injury like muscle strains. McMillan Running provides a detailed plan on preparing for your first race. Their “buildup workout” can be adapted to different fitness levels and covers a timeline of eight weeks. Follow it regularly and you can be ready for a 5K in just two months.
Ensure your shoes are up to the task
Shoes are arguably a runner's most important piece of gear. Poor-fitting footwear that causes blisters or other painful ailments can quickly impede your dreams of completing a 5K. Find a sneaker that is suited to your running style for maximum protection and comfort. Runners who are prone to ankle rolling need models that enhance stability, for instance, while those who have feet with high arches and less flexibility need models designed for maximum shock absorption.
Track your progress with technology
Fitness tech tools can help you keep track of your progress as you train. Seeing the improvements on a regular basis can also be motivating. The Apple Watch Series 5 even has potentially life-saving safety features such as an electrocardiogram reader to check your heart activity, a fall detector, and emergency call button. If you prefer non-Apple products, there are many alternatives available. Your diverse options include well-known and respected brands like Fossil and Fitbit.
Create a motivational music mix
It's been shown that music can actually keep people running faster for longer. A power anthem will encourage you mentally, while a song with a set number of beats per minute will help you maintain a regular stride and rhythm. Create a 5K mix: Choose songs with encouraging lyrics and a constant rhythmic beat, ideally in the range of 120 to 180 bpm. With the surge in wireless headphones now available, you can easily listen to your favorite tracks while running without having to untangle annoying cords.
Getting ready for a 5K isn’t easy, but with these tools and tricks, you can master the challenge. Keep your eye on the exciting end goal while focusing on smaller daily objectives to stay motivated. While it might seem impossible to complete a race when you start out, if you stick to your training and incrementally increase the intensity, you will succeed. Prepare to cross the finish line with a smile on your face.
Need a little help getting the most out of your workout routine?
Contact Mosaic Fitness + Nutrition today for a free assessment.
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