Running is a great aerobic activity to improve a variety of health markers.
For many people who have never done a serious amount of running before in their lives, a 5k, or 5 km race, which is the equivalent of 3.1 miles, is a good first goal. Fortunately, the large numbers of people aiming for such a goal has spawned a specific couch to 5k plan that is ideally suited for preparing a non-runner for a 5k run.
Injury Prevention
Before you even begin running, an essential part of any running routine is injury prevention. After an initial light walk or jog, you should do several lower body stretches to get loose before you begin the serious training. Pull your heel up to your butt to stretch out your quadriceps. Keep one foot planted on the ground, the other foot forward, and then lean forward to stretch out your hamstring. Sit on the ground and get the bottom of both feet flat against each other, while pushing down on your knees to stretch your groin. Use ice if you need to after a run, and do not to over train.
Walk, Then Run
The biggest mistake many new runners make is trying to do too much too soon. For that reason the beginner runners should start out with 60 seconds of jogging, followed by 90 seconds of walking, alternating the two for a total of 20 minutes. In following weeks the lengths of each jogging and walking session are lengthened, and then the walking sessions become shorter, while the jogging sessions become longer. This gradually introduces you to running, rather than jumping in the deep end from the start.
Training Schedule
The length of time it will take you to get into shape to run a 5k will depend on your initial fitness level. Those who play competitive sports, for instance, will have a much easier time than someone who is overweight and gets little or no physical exercise. For an average person, getting into 5k shape can take about 9 weeks. But if this schedule it too much for you, then you should stretch the plan out and add more weeks.
Nutrition
A big part of any training routine is diet and nutrition. Whether you are running to lose weight or just to get in shape, the different demands that you are putting on your body necessitate healthy foods. About two hours before a run it is a good idea to eat a small meal that's high in calories. You should also eat plenty of lean proteins to help your muscles recover, along with a good mix of vegetables, fruits and whole grain breads and pastas.
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