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!
Check out our newest product! Introducing the NeeBooFit Massage Ball Set! Our massage balls come in 3 shapes, sizes and densities and are great for working out pain through myofascial release.
Our innovative Double Foam Roller Peanut Ball is a blend of the best of both worlds! It is made of the same material as a standard foam roller, but it is small and portable and shaped like a peanut to allow you to cradle your legs, arms, or spine for a better and more comfortable fit.
Our lacrosse-style ball is a similar size to a lacrosse ball but made of silicone to provide a more comfortable surface. This is perfect for rolling out tough trigger points on various spots on your body such as your glutes, psoas, diaphragm, or scapula.
The spiky ball is best for more tender spots as the spikes actually provide more give for a softer touch. They are great for using on the bottom of the foot as well as any other trigger points that are more sensitive.
Use the following coupon code to order NeeBooFit Massage Ball Set and you’ll be on your way to portable self massage. The coupon code is valid until the end of this month (5/31/17). To use it, simply copy and paste this code into the promo code box during checkout on Amazon.com.
Did you know that there are different types of learning styles? While some people learn best by listening or reading, others learn best when they’re moving. For these kinesthetic learners, it’s not enough to just use your brain to learn something – you have to involve your whole body. Teachers have great and innovative ways to include movement in their lessons: dancing, games, hand gestures, and more. But it’s not always feasible to get an entire class up and moving. How can a teacher accommodate kinesthetic learners while maintaining enough peace and order for other types of learners?
Keep your kinesthetic learners moving…quietly!
One effective strategy uses NeeBooFit Resistance Loop Bands in an inventive way. Just loop the band between the legs of a student’s desk or chair, and the student can place his or her feet on the band to push and pull against it. This provides plenty of kinesthetic movement for the student while maintaining peace and order in the classroom. In fact, Utah Valley University lists “Sit where you can move as needed without disturbing others” as a key strategy for kinesthetic learners.
Experts agree…
Lori Buckley, a school-based occupational therapist, concurs that the strategy can help movement-based students learn in a traditional classroom environment. “I often recommend these bands to teachers who have children who fidget, have difficulty paying attention in class, and move a lot. If you put the bands on the students’ chair legs, it can help the kids stay more focused when they push and pull on the bands with their feet. It can be used in elementary, middle school, high school or even with adults.”
Teresa Olsen, a teacher in the Chicago suburbs, agrees that using NeeBooFit resistance loop bands can help students focus in class. We received this great letter describing how NeeBooFit resistance loop bands have transformed her classroom.
Dear NeeBooFit,
Over the holidays, I happen upon an Amazon lightening deal for your three pack of fitness bands. I decided immediately that I needed to buy them, but my decision had nothing to do with fitness.
I am a middle school math teacher in a suburb of Chicago. I have students that are unable to think without moving. I try to incorporate movement whenever possible, but sometimes a student has to sit to work on something. This is where your bands have made a major impact. Like I said, I only purchased the three pack, so I had to strategically place them around the room to benefit the students that would use them the most. With just over a month of use, I have seen an increase in focus and attention by a number of students. In fact, everyday a number of students ask to sit at the desk with the “bouncy things” because it “helps them to think”.
My hope is to add these to all of my desks because it has been so impactful. Thank you for making a great and strong product that not only helps with fitness, but also is helping in education.
Thanks again!
Teresa Olsen
Do you want to try using NeeBooFit Resistance Loop Bands in your classroom? We recommend the XX-Heavy or the XXX-Heavy bands, to provide the most resistance. Our volume discounts make it feasible to outfit an entire classroom of desks with Loop Bands. Check them out!
Save up to 20% on Loop Band Sets when you purchase 5 or more.
Save up to 45% on Individual Loop Bands when you purchase 20 or more.
Have you used NeeBooFit products in your classroom? We’d love to hear from you! Contact us with your story today!
Check out our newest product! Introducing NeeBooFit Resistance Pull-Up Bands! Our Resistance Pull-Up Bands are great for performing assisted pull-ups – they allow you maintain correct form and add reps to your routine. Made of 4.5 mm thick eco-friendly latex, our Resistance Pull-Up Bands are 41″ long, giving you plenty of options for stretching and full-body exercises. We’ve got 5 different bands available, each with a different resistance level to create your perfect routine.
For a great explanation of how to use Resistance Pull-Up Bands, take a look at this great instructional video:
Did you know that there are different types of learning styles? While some people learn best by listening or reading, others learn best when they’re moving. For these kinesthetic learners, it’s not enough to just use your brain to learn something – you have to involve your whole body. Teachers have great and innovative ways to include movement in their lessons: dancing, games, hand gestures, and more. But it’s not always feasible to get an entire class up and moving. How can a teacher accommodate kinesthetic learners while maintaining enough peace and order for other types of learners?
Do you want to try using 
