What all is involved in running a 5k? If you’re new to jogging or running, there are a few things you should do – like buying the right fitness tracker and slowly progressing with your workouts – in order to get on the right track and stay there. Presented by NeeBooFit, this article will guide you through the process so you’ll be in top form for your event.
Where to Start
Whether you intend to run the whole distance at your first 5k, or intermingle jogging and walking, when you’re just getting started in a fitness program, going slowly is a must. Gradually increasing the intensity and duration of your workouts can help you avoid injuries. Even walking can lead to injuries if you overdo it at first. Shin splints, blisters, tendonitis, and any other painful issue can derail your plans.
Also, learn how to track your heart rate. Healthline points out that knowing your target heart rate can help you recognize when you’re overdoing it. You should aim for a workout at 50 to 85 percent of your maximum heart rate. To determine your maximum heart rate, deduct your age from 220.
Your initial outings should be measured by how long you work out as well. Depending on your condition, either just walk or intermingle walking and jogging, and start with just 20 to 30 minutes at a pop. In terms of frequency, aim for two or more sessions per week at first.
Gear Up
Before you take the first step, equip yourself properly. VerywellFit recommends investing in some clothing fit for the task, such as athletic shoes, moisture-wicking socks, and tops and bottoms made from technical fabrics to keep you cool and comfortable. Women also benefit from a well-chosen sports bra.
If you want to use resistance bands while you’re training for your first 5K, NeeBooFit has a nice selection of products that you can use at home or on the go.
Consider rounding out your ensemble with a fitness tracker. It’s a great way to track your program and watch your progress, with bells and whistles to motivate you as you go. As an example, the Apple Watch Series 5 has features like a built-in heart rate tracker, so you can monitor when you reach your target zone. It can also keep you safe in other ways, such as detecting if you should fall, and calling for help if you’re in trouble.
There are Android fitness trackers to consider as well. For instance, the Samsung Galaxy Fit offers sleep tracking, a heart rate monitor, and up to 7 days of battery life. Meanwhile, the Fitbit Versa provides users with a heart rate monitor, water resistance to 50 meters, and 15 different exercise modes. Think through your needs to find the device right for your program.
Lastly, if you’re a fan of using music or audiobooks to motivate yourself while training, remember to get yourself a pair of headphones that are both reliable and comfortable. For people who are working out, wireless headphones are usually the best option, and there are many different products available to choose from.
Know Your Distance
Many people who are new to running don’t have a clear idea about what a 5k is. As Active explains, a 5k is 5 kilometers, or the equivalent of 3.1 miles. If you don’t have a fitness tracker, you might want to map out a course with your car, or you can use a website to plot a route. Remember to begin with a shorter distance at first, and measure your time right from the get-go. As the distance becomes easier, add more intensity, and gradually increase how far you go until you hit that 3.1 mile mark.
Before and After Plans
Every runner should have a routine for warming up and cooling down before and after their workout. From day one, plan on some stretches to limber up your joints and muscles before you get on the road or treadmill. Toward the end of your session, plan on light walking or jogging for at least a few minutes. This will allow your body to redirect blood back from your hard working muscles, and help avoid nausea and tightness.
Getting fit for a 5k is a wonderful health goal. Set yourself up for success by investing in appropriate gear, mapping a route, and taking care of your body. With a solid plan in place, you’re ready to hit the ground running!
When it comes to health, the obvious goal right now is to slow the spread of COVID-19 so that fewer people get sick. But there’s more to our health than just preventing illness. That’s why we’ve broken down some basic health needs, along with resources to meet them, into two main categories: physical health and emotional health. In reality, there’s lots of crossover, since exercise is a proven way to boost mental health. But this guide should give you a good starting point for handling whatever health issues you’re concerned about during this unprecedented time.
While we all need to do our part to maintain social distancing, it’s important to remember that distancing doesn’t have to mean isolating. Staying connected, healthy, and fit may take some unique solutions right now. Use these ideas as inspiration and don’t be afraid to brainstorm some creative ideas of your own!
Thanks to Stephanie Haywood from My Life Boost for submitting this article to us!
Our massage balls are awesome for helping work on tension in your pectoral muscles. (chest muscles) Click on the video above to watch as Carrie demonstrates using the massage balls to roll out and stretch her pecs.
Instructions:
Lie on your stomach
Place your arms 90 degrees out to your sides (or along sides if comfortable)
Use both balls, one under each side of your pecs
Rest and breathe, manually moving balls slightly every 5-10 breaths
Special thanks to Skirt Sports for the leggings that Carrie is wearing in this video!
Our loop bands are fantastic for strengthening your leg muscles. Click on the video above to watch as Nikki demonstrates using our loop bands to do single leg extension exercises.
Instructions:
Lie on your back with your legs at 90 degrees and your feet flexed with the loop band around the middle of your feet
Engage your abs so that your lower back comes in contact with the floor and keep your chin in neutral.
Gently extend one leg out all the way so that the thigh squeezes as you push down, resisting with the opposite leg.
Slowly bring it back up in control and then alternate with the other side.
Don’t release the pelvis and let it rock forward as you extend the leg.
Our massage balls are awesome for helping work on tension in your overused or sore shoulder area including your triceps. Click on the video above to watch as Carrie demonstrates using the massage balls to roll out and stretch her shoulders and triceps.
Instructions:
Use the Double Foam Roller Peanut Ball.
Lie down on your side and rest your triceps in the groove of the peanut ball.
Roll back and forth slowly, smoothly and gently looking for hot spots or trigger points.
Get to your shoulder area too by rolling your hips back slightly.
Alternate method: put the peanut ball on a chair or bench and rest your triceps on top of the ball, rolling it along the chair/bench.
Roll out your muscles for at least 30 seconds.
Another alternate method is to lie down on your back with your shoulder over the groove of the peanut ball.
Follow up the rolling session with a stretch by putting your elbow up against an edge of a wall and stepping into it to slide your elbow up the wall and stretch the tricep along the wall.
Special thanks to Skirt Sports for the leggings that Carrie is wearing in this video!
Our flat bands can be used to work out your triceps. Click on the video above to watch as Nikki demonstrates a standing alternating tricep extension exercise using the flat resistance bands.
Instructions:
Stand with Feet hip to shoulder width apart, knees slightly bent, tummy engaged, chest up nice and tall, and keep your chin forward in neutral.
With the door anchor at the top of the door, squeeze your elbows into your side with your arms at 90 degrees.
Gently extend your elbow, squeezing the back of the arm and alternate to the other side.
