Marsh column: Start training now for the next 5K

  • Posted: Tuesday, March 13, 2012 12:01 a.m.
    UPDATED: Thursday, September 6, 2012 12:00 a.m.

It’s 5K time again! Lots of local 5Ks coming up and I have had lots of people ask me to help them to start a running program. Salisbury Rowan Runners, in conjunction with Salisbury Parks and Recreation, is starting an evening Beginners running program this Thursday at 6 p.m., and the program will run through May 3. They will meet at our Rowan Regional Medical Center and the first 30 minutes is classroom instruction followed by 30 minutes of practice. Cost is $60, besides the instruction it includes a one-year membership to Salisbury Rowan Runners, a Club T-shirt and an entry fee to one of the 5K races. For more information please call Steve Clark at 704-216-2709 or David Freeze at 704-310-6741. But if you are not able to participate in this great program you can try the following:
Before you start running make sure you wear shoes which are designated for running. They don’t have to cost a lot, but they have to fit as soon as you put them on. You should not have to “break them in” — those would be the shoes that would never fit right.
It is recommended that runners do not start training for races until their bodies have adapted to the strain of running. Tendons and ligaments can be injured all too easily if you go from not-running to 5K-racing too quickly.
Before you start training for your first race, establish a three to six-month foundation of running. During that base stage, slowly build through easy, consistent training runs as your body adapts to the rigors of the road.
The following workout is for a beginner runner. Try this workout three times a week, with at least one day of rest in between (On those “rest” days you could do your weight training or any other cross training workout).
Week one:
• Walk 5 minutes to warm up.
• Run comfortably until winded (Which could be 1 minute or 10 minutes, depends on your fitness level), then walk until you are not winded anymore. Continue this for 30 minutes.
• Walk to cool-down for 10 minutes.
• Stretch.
Week two:
• Walk 5 minutes.
• Run 3 minutes; walk 3 minutes, repeat 5 times.
• Walk to cool-down.
• Stretch
Week three:
• Walk 5 minutes.
• Run 4 minutes, walk 2 minutes. Repeat 5 times.
• Walk to cool-down
• Stretch
Week four:
• Walk 5 minutes.
• Run 6 minutes, walk 1 minute. Repeat 4 times.
• Walk to cool-down
• Stretch.
Each week increase your running minutes and decrease your walking minutes. Before you know it, you will be running for 30 minutes and more.
Make sure you always warm-up before and stretch afterwards which is as important as your running program.
Ester Marsh, ACSM Cpt

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