In just six weeks, you may go from never running to finishing a five-kilometer race efficiently. “Don’t run before you can walk” is the golden rule.
It is simple to pick up, and once you do, you’ll reap numerous benefits, including improved health and a more toned physique. You can run a 5k in as little as six weeks, even if you’ve never run before, and here are my seven best suggestions to get you there.
First and foremost, Rome wasn’t built in a day.
If you’re starting with running, it’s a good idea to alternate between walking and running for the first few weeks. For example, if you want to run for 10 minutes, you should walk for two minutes and then run for two minutes. Walking helps build up endurance and speed via the legs and doing intervals where you alternate between the two can let you run your first 5k with ease.
RULE NO. 2: REPLACE HOURS WITH MINUTES
During the first few weeks of your training, it’s more important to focus on your minutes than your miles; you’ll be thrilled to see how your weekly runs are getting longer and longer, and by week four, you should be able to run continuously for 20 minutes. At this point, you can switch your focus to miles because, according to popular belief, you’ve officially become a runner.
TIP 3: R & R
In the beginning, it’s essential to let your body find its natural running rhythm (this is why some people try running for the first time and, after two minutes, give up because they find it too hard), so be patient and let those first couple of minutes let your body discover the correct stride and running pace, which is why the RELAX element is so important.
RULE #4: CHANGE IT UP
You use various muscles to keep you upright and propel you forward when you run. The forces in your deepest abdominal region play a vital role in this process because they contribute to your core stability and help protect your back. The muscles in your arms also play a significant role because they help increase the rate at which you run. You should incorporate toning and strength training at least twice weekly to improve your running. Even basic exercises like side lunges, calf raises, sit-ups, and press-ups can make a big difference.
5. DISCARD THE WHITE-KNUCKLED GRIP
Running with clenched fists uses more energy, leading to tension in the arms, chest, and back. To avoid this, visualize a butterfly cupped in your hand, with your thumbs resting gently on your fingers. This will help relax your fists, keeping your arms and shoulders relaxed, making running easier.
STEP SIX: DO A TALK SHOW
There are a ton of gadgets out there that can track your speed and heart rate and alert you if you’re going too fast or too slow, but you’re the only one who truly understands your body and its limits. You don’t need any fancy equipment, though; use the talk test to ensure you’re always in the sweet spot for your runs and workouts. It is that easy:
FIRST: I CAN HAVE A COMPLETE CONVERSATION: This indicates that your workout needs to be increased because you are not pushing your body to its full potential.
You are training at an intensity pushing your body, and you can maintain this intensity for a good period, so keep at it.
Difficulty Communicating While Exhaling (3): It’s OK to sprint the last meters of a 5k you want to run in six weeks, but you should slow down now that you’re training at maximum intensity.
STEP 7: BE ORIGINAL
People often stop running not because they can’t run but because they get mentally bored. To combat this, finding ways to stimulate your mind while you’re running can be helpful. For example, if you’re running outside, you could play the car game, in which you try to guess what color car you’ll see next. Every time you spot a rabbit while completing it cross-country, stop and do 10 lunges. When you and a friend go for a run together, you can nominate challenges for each other to complete.
Like anything else, if you put the time and effort into running, you will eventually reach your full potential and enjoy the experience. If you begin immediately, you may complete your first 5k run in six weeks.
As the official fitness guru for The Race For Life, I’ve put up a free, six-week online course to get you ready for a 5K run. You’ll get weekly emails with a training plan, workout video, fitness tips, a healthy eating plan, delicious recipes, and loads of inspiration to keep you going. Check out my site and feel free to sign up for my no-cost course here: [http://lwrtraining.com/fitness-tips-to-get-you-up-and-moving/].
I look forward to meeting you in the classroom; again, there is no cost associated with taking this course.
Lucy
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