Overcome your fears and achieve your goals: Here is how.
By: Angela Ciroalo
Have you ever dreamed of running in a 5k race but never thought you could actually do it.
Instead millions of doubts, questions and concerns flashed through your mind; How would you prepare for it? Are you actually capable of completing it? Where would you even start? Could you get injured? Is it even worth it?
So many questions run through your mind, causing you to doubt your abilities and pass the idea off as a brief moment of excitement.
Don’t let your dreams stop here. Give your dream a chance. Challenge yourself and let your body show you what it is capable of!
You can do anything if you put your mind to it and you CAN finish a 5k race!
Think back to how you felt when the idea first ran through your mind. You saw yourself running in the race, crossing the finish line, and feeling absolutely fantastic. This does not have to be a fantasy. Make your dream a reality. Follow the tricks, tips, advice and training plan provided in this article.
Step 1: Change your mindset.
A 5k race is achievable for everyone and anyone.
You can, and you will, complete your first 5k race.
Now that you have read that sentence, repeat it, think it, and believe it. Tell your friends. Tell your family. The more you say, the more you will believe it.
At times when your beliefs run low, use visualization and envision yourself crossing the finish line.
When times are tough and you don’t feel like exercising in preparation for the race remind yourself of your goal and how are going to feel once you achieve it!
Step 2: Choose Your Race
Select the race that you plan to complete.
Use local race calendars to find a race that is close by, in a convenient location and is runner/walker friendly.
Choose a race that is within the next three months to prevent any relapse or a change in mindset.
Ensure that you, your family and your friends are not busy that day.
Once the race is selected – sign up! Don’t put it off and forget about it.
Step 3: Begin working toward your goal.
In order to prepare for the race start your training by walking.
Walk three to five days per week for a total of 20-30 minutes. Walking will create your baseline fitness level, which you will improve upon as you are training.
Once you feel comfortable walking several times per week for a few weeks, begin to implement jogging into your walk.
Jog for several seconds, followed by walking for a few minutes.
Increase the amount of time you jog during each workout until you are able to jog for a full 20 minutes or more.
Follow the 8-week long training plan provided below. The plan will guide a new runner to walk/jog their first 5k race!
You Can Run Your First 5k
8-Week Training Plan
|Wk. 1||Walk 15 min.||Stretch||Walk/Jog 15 min.||Stretch||Walk 15 min.||Stretch||Walk/Jog 20 min.|
|Wk. 2||Walk 15 min.||Stretch||Walk/Jog 20 min.||Stretch||Walk 20 min.||Stretch||Walk/Jog 25 min.|
|Wk. 3||Walk 17 min.||Stretch||Walk/Jog 25 min.||Stretch||Walk 23 min.||Stretch||Walk/Jog 30 min.|
|Wk. 4||Walk 17 min.||Stretch||Walk/Jog 25 min.||Stretch||Walk 25 min.||Stretch||Walk/Jog 30 min.|
|Wk. 5||Walk 20 min.||Stretch||Walk/Jog 30 min.||Stretch||Jog 5-10 Walk 5-10||Stretch||Jog 10 Walk 20|
|Wk. 6||Walk/Jog 20 min.||Stretch||Walk 10, Jog 10, Walk 10||Stretch||Jog 15
|Stretch||Jog 18 Walk 15|
|Wk. 7||Walk/Jog25||Stretch||Walk 8, Jog 15, Walk 7||Stretch||Jog 20 Walk 10||Stretch||Jog 22 Walk 10|
|Wk. 8||Walk/Jog 20||Stretch||Walk 5, Jog 15, Walk 5||Stretch||Jog/Walk 20 min.||Stretch||5k Race!|
Step 4: Look and Feel the Part
In an effort to feel fully prepared for the race it is important to feel as though you “fit in” with other runners.
Try stopping in to a running specialty store and check out the different styles of shorts, tops and shoes that were created for runners.
The clothing and specialty outfits are not essential. They were created for comfort, support and injury prevention.
Pick out an outfit that makes you feel comfortable running.
Practice your run in this outfit a few times, then save it to wear during your big day. A comfortable running outfit will ensure confidence, ease and prevention of injury on race day
Step 5: Train Appropriately.
Warm Up: Before each workout complete a 10 to 15 minute warm up. The warm up is crucial for preventing injury and ensuring a great workout.
Run or walk at a speed that allows you to maintain a conversation. You should not feel out of breath or tired at this point.
The Workout: Follow you training plan and run and/or walk for 10 to 30 minutes three to four times per week leading up to the race.
Cool Down: Once your workout is completed the body should be adequately cooled down before fully stopping. Begin slowing your speed down, allowing the heart rate to return to resting levels.
Walk or run at a conversational pace for five to ten minutes.
Follow your cool down with stretching. Hold your stretches for 10 – 15 seconds to create flexibility and prevent injury.
Step 6: Follow these great tips to motivate you in preparation for your first 5k race!
– Find a running partner buddy to train with, run the race with, or hold you accountable.
– Set a goal finishing time.
– Create a vision board to place on your wall reminding you of your goal.
– Lay out your running clothes the night before a workout.
– Share the good news. Tell friends and family that you will be participating. Invite them to cheer you on.
– Keep a training journal to monitor the progress you are making.
– Look up the race map to fully prepare you for the event.
– Don’t beat yourself up if you miss or skip a workout.
– Celebrate each accomplishment along the way.
– Enjoy the journey and have fun!