First time training for a 5K/10K? Been out of the game for a while and needing motivation to get back in? Here our are favorite run/walk training tips for the 2nd annual FEED the NEED 5K/10K run/walk on June 4, 2017.
Good socks are as important as good shoes. Look for socks that are seam-free, and ones that manage moisture so you won't get blisters.
Sign up before you lace up! It will be the motivation you need to complete your goal http://bit.ly/2017feedtheneed
It doesn't matter how fast or slow you are to anyone but you.
Get proper running shoes. Running in the wrong shoes or worn out shoes could lead to injury and won't get you to the start line, let alone the finish line
Don't worry about how fast you are running. Speed will come later once your aerobic base has improved. Just increase the duration of your runs gradually.
When you finish your first run, don't stop suddenly. Instead, walk for another five minutes to cool down gradually.
Stretching not only increases flexibility but can also be a vital way to avoid injury. Stretch your major muscle groups with a focus on the quadriceps, hamstrings, IT band, upper and lower back, groin and hip flexors. Slowly ease your way into each stretch and hold it for 30 to 45 seconds.
Run tall without a pronounced forward lean
Don't look at your shoes as you run; look toward the horizon.
You can run faster by increasing your stride turnover, not by overreaching with each stride.
On uphills, shorten your stride, and drive more with your arms. Try to maintain an even effort, not pace
When running downhill, let gravity work for you by leaning slightly forward
Complex carbohydrates, the kind you get from unprocessed fruits and vegetables, whole grains, and legumes, can give you the necessary energy to run the race.
While you're training, don't be afraid to alternate between running and walking. Though it's less strenuous than running, walking still keeps your muscles engaged.
Resting is just as important to your training as running. Running every single day doesn't allow your body the time it needs to recover from the workout.
It may only be 3.1 miles, but if you warm up with some brisk walking or light jogging 25 minutes before the race, you'll not only prevent injury, but your muscles will also be ready to go once the race begins.
Proper form is key. Keep your head and chest upright and your shoulders and hands relaxed (no clenched fists).
Pay attention to turns in the course and move over as soon as possible to hug the curves, shortening the distance.
Our best tip? Join us on June 4th, 2017 for the 2nd annual FEED the NEED 5K/10K fundraiser for Loaves & Fishes. Help support your community by providing over 450,000 free nutritious prepared meals to children, families, seniors, and the homeless.