Harris County Fit Club

 

Basic Beginner Tips 

 

Most people tend to enjoy speed workouts more because they can go as fast as they want for a short amount of time, but before you should even think about successfully building your speed, you need to build your endurance base. If you can't last, you won't be successful at getting in shape for a 5K. It is vital to familiarize yourself with longer distances first to strenghten your lung and lactic acid capacity. A basic and effective start would be to run for 2-3 miles for at least 3-4 days a week. Working on your abs is also vital. An 8-15 minute workout 2-3 days a week is necessary to improve your running performance. 

One of the most overlooked aspects in running, even for more experienced runners, is the warm-up and the cool-down. These two parts  are just as important if not more important than the actual workout. Your muscles need the ability to warm up and then recover. A 10-15 minutes warm-up consisting of full range of motion stretches would be beneficial before the workout. Static stretches would be more beneficial after the workout is complete.

 

Surface 

One thing I have noticed when I run is that I run mostly on road. Over the past couple of years, I have learned to work on different types of surfaces. Most runners stick to the road. This is fine sometimes, but constant running on hard asphalt can lead to extra stress on the body, especially on the knees. The body needs a more comforting change. Grass and dirt are better surfaces that still provide a similar challenge to the body, but it also prevents unnecessary stress. 

 

Training Logs

Another important aspect of training is keeping a training log. Firstly, your weekly plan for running should be on there for the seven days. Record speed, endurance, and even rest days. Your workout should not be the only thing written each day though. It is also helpful to record how you felt during the workout with adjectives such as- strong, sick, heavy, dizzy, etc. You will also want to record why you may have felt this way based on other activities or nutritional choices for that day. Bookstores sell specific training logs with spaces for each important aspect that needs to be recorded.

 

After Race Day 

You're probably feeling pretty exhausted the day after your race. Rest is important, but you need to also stretch your muscles out and help them recover and rebuild. The muscles need this recovery to prepare for next week's schedule. Walking is the most basic recovery exercise, but it is still just as helpful as any other activity. A few other basic recovery activities include cycling, swimming, and using the elliptical. After this recovery, it is also important to ice any part of the body that may be bruised or sore. Advil, Ibuprofen, or any other pain medication may also be taken if you are feeling pain in any bone or muscle. Stretching for about 10-20 minutes is also vital. 

 

Be Cautious with your Goals

The main situation you want to avoid is setting exaggerated or overwhelming goals for yourself. This is one of the easiest and quickest ways to get injured or burn-out or the rest of the workout, the rest of the week, or even the race. For instance, if you haven't ran continously for more than 3 miles without stopping, then it probably isn't appropriate to set your weekly mileage to the mileage of a more experienced runner at around 35-60 miles per week. It is also not smart to tell yourself that you're going to run your first 5K in under 20 minutes. Very few people have done this, and it is not smart to rush into speed training, especially if you're not accustomed to more vigorous training. Set realistic goals that help you gradually increase your speed and endurance like I have discussed earlier. 

 

Increasing Pace

Once you have been building on your endurance for about 1-2 months or so, it is safe to add on some speed to your training regimine. Speed, however, should be added on gradually as well. A helpful method for runners at any level is to run intervals. Interval running is switching between a more intense pace to a relaxed pace and repeating it. For example, run for one minute at your faster 5K pace then slow down and walk or jog for 2 minuites and repeat. The mileage can be the same as your previous endurance runs or slightly shorter. Run a distance that challenges you but isn't overwhelming for the increase in intensity. Every other week, slowly increase your faster interval time and decrase your rest period.

 

Adrenaline 

Your first race day will probably be one of your most exciting moments in your running career. You're probably nervous and ready to get started just to see how you do for your first time. This race will determine what you need to work on in training. This excitement is good, but don't let it get completely to your head. I made a huge mistake my very first 5K race that almost kept me from running another 5K. Endorphines and Adrenaline will act and you will realize that you feel good right before the race. The race starts- and you take off really fast only to start rapidly slowing down. I found myself exhausted by the first 400 meters (.25 miles). My finishing time was about a 26:50, but my inability to keep my starting pace was very discouraging, and it wouldn't have been for my determined personality and my encouraging family, I probably wouldn't have ran another one and be where I am today in my fitness. In conclusion to this, make the smart decision to pace yourself for your first race, so the fast start won't be a motivation killer. 

 

Cross Training

Cross Training is a very important part of your weekly routine. These types of activities are ones that should be done on your non-running days. As mentioned before, these activities can involve those such as bike riding, swimming, and elliptical riding. Body weight workouts that work the entire body should also be used, especially abs. Studies have shown that running perfromance improves faster for those people who do ab workouts 3-4 days a week. Abs can also be worked on running day as well. Body weight workouts should last at least 10-20 minutes. 

 

Wearing Watches

Wearing watches are beneficial when recording time and distance to find a fair pace for yourself. When first starting to follow a consistent running schedule, however, you should not wear a GPS watch for your first several runs. It is good to mark out your distance and to wear a watch that only tells time, but at first, don't wear a watch that records both while you're running. Just run that time or distance. You will be tempted to compare your pace per mile with the times of your friends or the times you think you think are expected of you. If you personally feel that your current pace is too slow, this can be discouraging. For at least the first month, just go out and run the distance or the time you planned. Don't stress about how long it takes you to run a certain distance.