As soon as the temperatures start to drop, the weather gets a bit cozier, the air gets that fall crisp feeling, and don’t you start to notice more people running outside? There is just something about running outdoors when you won’t overheat, yet still, get in an amazing workout in the fresh outdoors. A lot of people run just for fun and don’t compete in races. And there are others that are want to sign up for a race but maybe never have. The hardest part can come down to which race you sign up for. Finding a local race, traveling across the state for one, or even joining in on a virtual race, there are just so many options out there that are bound to suit anyone’s needs. Now that you found the race, what are you going to run? The 5k, 10k, or maybe even a half marathon? Here we will share some tips for how to train for a 5k or 10k this fall.
Running Shoes
We know this might sound silly to some, but having the right shoes is definitely a priority. You want to be kind to your feet and body while running the race, but not only running the race training too. That is when the real miles are going to start building up.
Warm-up Routine
Before you start a run, you need a good warm-up routine. A good warm-up routine includes dynamic stretching to get the blood flowing. Include movements like walking lunges, butt kicks, and high knees. After doing some dynamic stretching, start walking briskly for five minutes before you just jump into running. Once you feel well warmed up increase to a slow job and then to your running page.
First Runs
If you are newer at this, then just start off by running 20 to 30 minutes three times a week. It doesn’t matter if you can’t run the whole duration at this point. It is definitely okay to jog, run, jog, etc. Once you can run at a comfortable pace for all of 30 minutes is really when you should start considering running for speed. As a beginner, limit yourself to one hard or speed day each week once you have built up to that 30 minutes of consistent running. A 5K race-specific workout can be done once a week. An example of this is to start working on your speed, by running 5 to 10 x 1 minute at max effort with a 2-minute recovery after each 1 minute. You can progress each week by increasing the time you run at 5K effort by completing two to five x 2 minutes the second week, two to five x 3 minutes the third week, and so forth. Until you have hit a good speed to complete a mile.
You will also at the very least want to work in some core strengthening days if not other workouts too.
Running Form
The way a person runs is unique to the individual, but there are definitely some tips everyone should take seriously to improve their run style:
- Run tall
- Try not to lean forward
- Run by looking toward the horizon
- On uphills, shorten your stride, and drive more with your arms.
- When running downhill, let gravity do the work for you with a slight learn forward.
Cool Down
Never just stop running. It is just as important to cool down as it is to warm up. Walk for about 5 minutes to cool down then do some static stretching. Some great static stretches to do is standing thigh stretches, forward folds, calf stretches, static lunges, etc.
EBOOST was designed to help you power all the moments that matter. When prepping for your big race, we recommend trying our SUPER FUEL for the added energy you need during your training. Our SUPER FUEL works when you do. A boost of energy and essential vitamins to keep you going and going (and going), whether it is training for the big race or before the big race itself. And if carbonation doesn’t sound appealing to go running with in your stomach then we recommend its little sister, SUPER POWDER.
