Training for the big race
Post by (mbt schuhe günstig) Aug 2010
As an avid runner and Galvestonian, I look forward to participating with my company, FIT to RUN, as a supporter and sponsor of Galveston Historical Foundation’s second annual Rebirth-Revival Race on Sept. 11. I invite you to take part in this exciting memorial race.
What better way to commemorate the second anniversary of Hurricane Ike and our continuing revival than to set our sights on completing a 5K or 10K run?
Last year, the Rebirth Race drew nearly 1,000 participants from Galveston and all across Texas. We expect even more this year. I hope to see you there, at the race and at the awards party at Saengerfest Park afterward.
Not a runner? Join us anyway. The Galveston Rebirth-Revival Race, presented by Mostyn Law Firm, is walker and family friendly. But if you would like to start running, consider this easy three-week training schedule. It is designed for beginners, and it will help you get to the finish line.
Prepare
Before you begin this or any new athletic program, it is a good idea to consult with your physician and receive medical clearance, especially if you have certain risk factors.
Don’t do too much too fast. To avoid injury and to increase your enjoyment, it is best to take a slow, gradual approach. Resist any temptation to skip ahead in this program.
It is even more imperative to start out slowly in order to acclimate to the heat and humidity of a Galveston summer. Try not to run or walk during the heat of the day, and drink plenty of water before, during and after your workouts.
Get fitted and wear good running shoes — not tennis shoes, cross trainers or other shoes.
See me or Steve at FIT to RUN, 528 23rd St., in Galveston. We can assist you in finding the best shoe for you. Invest in good moisture-wicking running socks (not cotton) to avoid blisters, calluses and wet feet.
Get Moving
There are many programs available to get you from the couch to a 5K. The best program for you is the one that you actually will follow.
To avoid possible frustration, this 0-5K program focuses on time rather than distance or speed. It is simple and calls for rest days, which are important to keep you healthy and allow the body to recover. On a rest day, you might want to “cross train,” or do a different activity (walk, swim, bike, lift weights, etc.).
When you jog, don’t worry about how fast you are going. If you can sing while you run, you probably can increase your speed a little. If you are gasping for air or your heart rate gets too high, slow down a bit. You always can work on speed later; right now you are trying to develop a good, healthy running base.
Stretch your muscles only after your body and muscles are warmed up. Walk or move for about three to five minutes to get your blood pumping and get your heart rate up a little, then stretch and continue with your program.
The Program
We are only three weeks away from the Galveston Rebirth Race. If you have not been running or exercising outdoors, you still can participate in this event and be realistic about your goals.
If you have not been running, I suggest you use a run/walk method for the entire event. Running/walking your way to the finish line is a great way to reduce the risk of injuries and allow your body to adapt better. Use a watch (preferably one that allows you to set an alarm for intervals).
You can change the days of the week that you exercise, just try and take a day of rest from running in between. Engage in this running program three times each week. The first week’s schedule below is just an example.
Kimberly Bachmeier is co-owner of FIT to RUN and organizer of USA FIT Galveston.
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