Ready to run? Me too! Of course, every goal needs a plan. The following are links to various 5k training plans. The great thing about these websites is that they give you lots of other great advice for runners as well!
Couch to 5K Training Plans
Cool Running Couch to 5k Running Plan and Moblie App.
http://www.coolrunning.com/engine/2/2_3/181.shtml
From Couch Potato to 5k
http://fromcouchpotatoto5k.com/
Fitness Magazine: 6 Weeks to a 5k
http://www.fitnessmagazine.com/workout/running/training-schedules/beginner-training-plan-6-weeks-to-a-5k/
Running Mate
http://runningmatemedia.com/5k-101/5k
Jeff Galloway's 5k and 10k training plans
http://www.jeffgalloway.com/training/5k.html
Hal Higdon Website (everything from beginner to advanced)
http://www.halhigdon.com/
There are several mobile apps for running as well that work for both iPhone and Android phones.
http://www.active.com/mobile/c25k?force_a2=y
http://www.logyourrun.com/component/option,com_program/Itemid,65/type_filter,5/task,showall/
https://play.google.com/store/apps/details?id=com.c25k&hl=en
https://play.google.com/store/apps/details?id=com.sixtostart.zombies5k&hl=en
Wednesday, May 29, 2013
Tuesday, May 28, 2013
Running a 5k
A 5k is quite literally, a 5 kilometer run. It is approximately 3.1 miles. It is the smallest of all non-track runs and can be completed in under an hour with little to no training. So, why
train? Training is essential if you would like it to be a "fun" run. It is no fun to finish sick, tired, or sore. It is no fun to get injured. Proper training can help you avoid injuries and enjoy the run.
Can I Walk?
Of course you can! That being said, the idea is to challenge yourself. If you can already walk for 45 minutes, then you can already complete the challenge. So...why not push yourself to do more? The theme is, "I can do hard things", not "I can do things." If you can walk the distance already, then you can run it. If you can run some already, then you can run faster! You get the picture: CHALLENGE YOURSELF!
What You Will Need
The beauty of running is that it is very simple. It does not require fancy equiptment. It can be done alone or with a group. You can even take your dog! That being said, there are a few things I would suggest.
1. Good running shoes.
You do not need to go out and purchace expensive shoes. Comfortable tennis shoes will work as long as they do not blister your feet or cause you joint pain in your knees. It will not take long for you to figure out if your shoes do this or not.
2. A good sports bra.
It is no fun to be sore of chaffed. Most sporting goods stores carry then and they range in price from $20-$50 depending on what you want and how big your needs are.3. A watch.
The watch is so that you can track your walk versus run times. It does not need to be fancy or sporting. It need only tell the time.4. A water bottle.
Water is so critical for runners! On hot days, you will want to pre-hydrate and possibly take water on the go with you. Any old water bottle will do.5. Training Plan.
Getting out the door each day is a lot easier if you have a plan with a goal in mind.What You May Want
The following items are not required, but are sometimes nice to have.
1. Exercise shirts and shorts.
I have seen "runners" shirts range anywhere from $5 to $45. Personally, mine have either come from races or from Walmart ($5) or even from Goodwill.2. Music player.
MP3 players are great to have on a run. Music can be very inspiring. Please note: Sometimes it can be difficult to hear what is going on around you when you are listening to music. Keep your music at a level where you can still hear cars, dogs, and other people around you. Always be aware of your surroundings.
3. Hats, gloves, and lightweight jackets.
Yes, we live in the Pacific Northwest where it rains...a lot! It is best to dress in layers that you can shed along the way. I like to start a bit cooler because I know I will get really warm as I run.
4. Reflective gear and lights.
This is a MUST have if running at early dawn or dusk. Cars have a difficut time seeing you and can get spooked if they come up on you quickly. Be safe, be seen.5. Sunscreen, sunglasses, and a hat.
Believe it or not, we will eventually see the sun. While it is never recomended to run in the heat of the day, running in the early morning or evening sun can be quite enjoyable. Sunburn can really sap the energy out of a runner and lead to over-heating. Please wear sunscreen and take extra water!
Run for Virtue
Welcome!
I am very
honored and excited to head up the Run for Virtue challenge for the Longview,
Washington Stake. Take a few minutes to explore this site. It was designed for
the use of both leaders and youth as a source for running resources and links.
If you have any suggestions for site improvements, please let me know. I am
hoping to organize both stake group runs as well as give ideas for ward youth
activities. Running, if approached the right way, can be a fun and life-long endeavor.
Happy Trails!
-Tricia
Pottratz
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“I can do all things through Christ
which strengtheneth me.”
Philippians
4:13
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