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How To Train For A 5K
Run a 5k and Keep Going
Endurance Training 101
By Senior Editor Kisha Sippy
The Secret is in the Goal:
If you’re like many people who want to lose weight and get into better shape but can’t get or stay motivated, setting a specific goal might be for you!
Why?
The benefit of setting a specific and publicly executed fitness goal is that it can really help you keep on track. The 5k (3.1 miles) is becoming a popular choice. It’s nice because they are run frequently, giving you a variety of deadline dates to shoot for. (For added motivation, sign up for a "Cause"-based run that matters to you. The Cause and any money you donate add a little extra motivation that might come in handy as you prepare yourself for the run.)
Deadlines, oh YES!
Goals without deadlines are rarely met, so pick a reasonable training window that will work for you. Don’t give yourself too much time though. Depending on your starting fitness level, try working back from several target dates and look at what each week will look like.
Example: If your goals are to drop 20 pounds and build your endurance up so you can run three 12 minute miles without stopping, start with 6 month plan. That would be a little over 3 pounds per month, or just under 1 pound per week. Then consider a 3 month plan.
Depending on your health factors, (age, fitness level, and health condition) ask yourself, is 1 pound per week a reasonable goal, an unrealistic goal or is it just too easy to motivate and challenge you. For most people, challenging themselves is the secret to success. The personal sense of reward and accomplishment increases with the effort you invest in a goal. Take the time to set a ‘good goal’.
Execution! No, not your own!
There are ways to boost your results and shorten your timeline. That’s where we come in. LifelineUSA has a wide variety of sport-specific training products. To run a 5k, you’ll need to build up your endurance and maybe shed some excess weight. To do this, you need to work your arms, legs and core at an intensity that keeps your heart rate up.
Arms, legs and CORE?
Yes, arms. Your arms help you keep your balance and form as well as keep blood circulating efficiently. Legs, well that’s obvious, but the more toned and strong your legs are the higher you “MPG”. Getting your legs in good shape is also a safety concern.
If you push yourself too hard or are unprepared on race day, you can injure yourself. Running is a high impact sport, your muscles help absorb that impact as well as stabilize you as you run. As your stabilizer muscles are pushed to their limit, they begin to fail and your balance begins to deteriorate. Proper training will help you avoid a nasty fall or over stressing your knees and joints.
Don’t forget your core!
The core is often overlooked and is so important to running. It supports and stabilizes everything above your hips, including your precious noggin. By working your core muscles, you’ll increase support for your back and spine, improve your cardiovascular efficiency and increase your lung capacity. All are essentials for a good distance runner, not to mention a fit core looks good at the pool. But that’s a different set of goals!
To get started, try a PowR Walk Pro. The innovative product and spectacular results you’ll get will make you a Lifeline advocate for life. We like it to be in that order – you, then us!
To learn more about LifelineUSA’s PowR Walk Pro click the link or give us a call at 800-553-6633.
For your own safety, consult your doctor before beginning any new workout regime.
Heavy-Weighted Speed Rope
Jungle Gym Split
PowRWalk Pro
Endurance Training 101
By Senior Editor Kisha Sippy
The Secret is in the Goal:
If you’re like many people who want to lose weight and get into better shape but can’t get or stay motivated, setting a specific goal might be for you!
Why?
The benefit of setting a specific and publicly executed fitness goal is that it can really help you keep on track. The 5k (3.1 miles) is becoming a popular choice. It’s nice because they are run frequently, giving you a variety of deadline dates to shoot for. (For added motivation, sign up for a "Cause"-based run that matters to you. The Cause and any money you donate add a little extra motivation that might come in handy as you prepare yourself for the run.)
Deadlines, oh YES!
Goals without deadlines are rarely met, so pick a reasonable training window that will work for you. Don’t give yourself too much time though. Depending on your starting fitness level, try working back from several target dates and look at what each week will look like.
Example: If your goals are to drop 20 pounds and build your endurance up so you can run three 12 minute miles without stopping, start with 6 month plan. That would be a little over 3 pounds per month, or just under 1 pound per week. Then consider a 3 month plan.
Depending on your health factors, (age, fitness level, and health condition) ask yourself, is 1 pound per week a reasonable goal, an unrealistic goal or is it just too easy to motivate and challenge you. For most people, challenging themselves is the secret to success. The personal sense of reward and accomplishment increases with the effort you invest in a goal. Take the time to set a ‘good goal’.
Execution! No, not your own!
There are ways to boost your results and shorten your timeline. That’s where we come in. LifelineUSA has a wide variety of sport-specific training products. To run a 5k, you’ll need to build up your endurance and maybe shed some excess weight. To do this, you need to work your arms, legs and core at an intensity that keeps your heart rate up.
Arms, legs and CORE?
Yes, arms. Your arms help you keep your balance and form as well as keep blood circulating efficiently. Legs, well that’s obvious, but the more toned and strong your legs are the higher you “MPG”. Getting your legs in good shape is also a safety concern.
If you push yourself too hard or are unprepared on race day, you can injure yourself. Running is a high impact sport, your muscles help absorb that impact as well as stabilize you as you run. As your stabilizer muscles are pushed to their limit, they begin to fail and your balance begins to deteriorate. Proper training will help you avoid a nasty fall or over stressing your knees and joints.
Don’t forget your core!
The core is often overlooked and is so important to running. It supports and stabilizes everything above your hips, including your precious noggin. By working your core muscles, you’ll increase support for your back and spine, improve your cardiovascular efficiency and increase your lung capacity. All are essentials for a good distance runner, not to mention a fit core looks good at the pool. But that’s a different set of goals!
To get started, try a PowR Walk Pro. The innovative product and spectacular results you’ll get will make you a Lifeline advocate for life. We like it to be in that order – you, then us!
To learn more about LifelineUSA’s PowR Walk Pro click the link or give us a call at 800-553-6633.
For your own safety, consult your doctor before beginning any new workout regime.