Everything You Need to Know About Running Your First 5k

by | May 3, 2021 | Education, Exercises, Fitness, Motivation, Products, Stretches, Uncategorized

Guest Author: Gabriel Patel

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!

 

Photo by Sherise VD on Unsplash

 

Get Your Body Ready For Gardening!

by | May 11, 2016 | Exercises, Stretches

gardening tools

By Carrie Sowiak, NASM CPT, IDEA Elite Personal Trainer, Certified ACE group fitness, and YogaFit Instructor

Get those legs strong for bending with squats and lunges. Be cautious with forward lunges if you have knee issues – “stepping back lunges” or a back lunge should allow you to feel them more in your legs and less in the knees. The stronger your legs are, the less you will have of that post-yardwork back pain. Even if we have a “set- up” (such as a gardening bench) to be more ergonomically correct when working outdoors, we still have those times when we’re just bending over to pull some weeds, or picking up bags of yard waste when we’re vulnerable to injury.

Be sure to switch hands from time to time when you are carrying around the watering can, or digging, or pulling weeds to prevent overuse injuries, and you’ll get a “more even workout” from your efforts! Think about your core muscles – in the midsection all the way around – while you are carrying something. Use them to stabilize your body and move more efficiently. When the watering can is in one arm, think of standing tall and pulling in your waist muscles, like a girdle.

When you are near the shed door, or any doorway, or two trees easy to grab next to each other, place your hands on the door frame or trees, and lean your chest into the doorway to stretch out your chest and shoulders. Take 5 – 10 deep breaths, un-shrugging your shoulders and lifting your chest upwards. Those chest and shoulder muscles can tighten up with all the forward bending involved in yardwork. Take time to stand up and back bend: Reach your arms overhead, interlace your fingers with palms to the sky, and just lift your chest upwards again, gently backbending your upper spine. Pull your tummy in, and keep your tailbone down towards the earth.

Gardening article - photo 4
When your yardwork is complete for the day, come inside and lie with your legs over an ottoman or up the wall. You will approach the wall sitting sideways to it, with your butt as close to the wall as possible. (If your legs are tight, you may be unable to get your rear very close.) Then roll over onto your back stretching your legs up the wall. Lie there for 2-10 minutes, breathing deeply and feel proud of yourself for the work you have completed!

Happy gardening!