Connecting Running to Life

Running is one of the few sports that can be easily connected to daily life. Running is a adventure just as much as life is. When we go out on a run we face obstacles, challenges that face at every corner. Whether those challenges be the heat or the cold. Or for some of us who are new to this adventure, just starting the adventure might pose a challenge. At the end of the day isn't that what life truly is: a series of challenges that we either overcome or fail.

When we choose to embark on this adventure, this scaled down version of life, that has been formatted  into a sport, a realization that their are rewards and failures. Realizing that a reward in running might be something as simple as a runners high or a new personal best. Failing might be a injury or not getting the time that you strived for months to obtain.

My point is simple running in of itself is a hidden guide to life. Although it may on the surface seem something as simple as trying to lose a few pounds or trying to obtain a personal best. It goes deeper. We learn to reach to limits as individual human beings.

My message is simple.

Keep Running! Keep Living!

Elements of a 5K Training Plan

Now that you know that advantages of the 5k race (refer back to yesterdays post Advantages of the 5k Race) it would be helpful to know some basics of how to train for a 5k race. Training for a shorter distance race can be more difficult than what one might expect.  For instance the shorter the distance the faster pace would be required to run. With that being said doing intervals on the track will be vital in order to adjust to the quickness that is necessary to run a 5k race. The stresses that go along with interval work will increase the need for your body to recover. In essence the recovery runs and rest day will be very important. The last important element of the 5k training plan is the long run. The long run provides the base that is critical to run more longer at stable pace. We will explore each topic with a small amount of depth.

The first element of the 5k training plan is intervals. Basically the point of the intervals is to get you used to running at a quick pace (not quite race pace) so that you can simulate what a race is like in incremented segments. Their two types of intervals that are important to know for our purposes.  The first is intensity followed by high intensity. Intervals are popular coaches because of their ability to make more well rounded runners. Intervals make significant contributions to improving lactate threshold.

Here is some great advice on how to use interval training for weight loss!

When your legs get sore it will be critical to use a recovery run or easy run to allow for rehabilitation of your body. This in of itself is pretty straight forward, just go out and jog with some friends at a nice conversational pace. Catch up on the latest gossip or whatever your social forte is. It is a pretty good idea  to do a couple of strides at the end of the run of 100m with walk back recovery.  If your looking for more detailed approach to the easy run refer back to the post on Value of the Recovery Day.

When  you've finally reached the end of the week it is a pretty good idea to go for a long run. The long run. These runs should be done little faster than conversational pace to allow for a steady heart beat at a longer pace. Your level of conditioning will be significantly be better if you can run more than the 3.1 miles.  More information can be indulged at Value of the Long Run. Enjoy!

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Keep Running!

Advantages of the 5k Race

The 5k race is without a doubt one of the most popular races. They can be found just about anywhere. People feel good about running the 5k race because unlike other racing distances their is often a good cause to run it. But probably one of the most appealing advantages of the 5k race is the fact that it requires a low skill level of running. This element makes it appealing to a wide variety of runners. Furthermore this level of running allows for a element of fun that is only found in the 5k race. The low level of skill that is required in the 5k race opens up the opportunity for new people to be introduced to the great sport of running.  Furthermore it offers advantages to runners who are more skilled as well. Another advantage of the 5k race is that most of them allow for walkers. Lest us not forget about the people who go out and walk most 5k races.

I'm assuming that most people who are new to the sport of running probably don't have the intensity as someone who is more advanced at the sport is. So as I stated before one of the biggest advantages of running a 5k race, for a beginner runner is the element of fun that is found in a 5k race. Running a 5k race with friends is a great way to be running races with your friends. In addition to this the joy that can be found in accomplishing your goals can be very fulfilling. Through the process of training for a 5k race a advantage that can be found, that's more physical, is building a more solid base. By building a more solid base you will be more prepared to handle more physically demanding workouts and have a increased endurance as well. Furthermore this idea of base building will make your future workouts more enjoyable for you and your friends.

If your not quite at the skill level that you want to be at or if you decide to just wing it then if worse comes to worse walking the 5k race is always a possibility. Doing a run\walk during the race could be beneficial to building a good running base if your not that far along in your conditioning .

To wrap things up the 5k race is one that is applicable and enjoyable for just about anyone at most levels of fitness.  In addition the 5k race provides solid opportunities for those who are new to the sport of running, as it allows for a good base to be built.

What do you like most about the 5k race? Share your thoughts in the comment section

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Keep Running!!

Running for the First time(in a while):Moans and Groans

For the first time in a few weeks I finally decided to get out and run. This is a much different feeling than when your in a consistent running pattern. For instance the walk out of your house or your apartment is different. The stride in particular is different as you proceed to the starting point of your run: their is kind of a slug on your shoulders but a attuide that says "I don't really want to this but I will be closer to my goals if if I do.  As you start the run you start feeling those pains from muscles that have gone astray along with the good habitats that you once had , nearly a running season ago. Your at the half-way point and you get tired and you come close to making the decision to stop but like the trooper that you are you contiue on your mission to accomplish a element that is nessary to getting you towards your destinatinon.

Motvation

For anyone who runs, we have all had that point in time when we just feel lazy, tired, or sluggish. We make up lame excuses, we find ways to sneak out of it, or we simply just do not have the time to run. Well that is the great part about running--motivation is around just about every corner. We see it all the time on the sidelines of races (people yelling and cheering). However, the more important thing is learning to utilize that burst of energy by going out for a run. In my opinion, running is a routine thing. Everyone has that one time of the day that is kind of tucked away for his or her run--that one chance for freedom. That is really the key. It is to have a time of day that fits your schedule with comfort. This way you do not have to worry about all the stresses that come with our fast-paced life. Were all hard working people. We all owe it to ourselves to get and feel that brush of fresh air at least 2-3 times per week. Another great piece of advice is to find a friend who also enjoys running. Do not worry about your ability level. YOU CAN DO IT!!!! That is the great thing about running with a friend. You have someone there to socialize with during a more relaxed type of run. If you are hardcore about it, then you have someone there to push you to your limits and you get the reward of self-achievement. You can't beat that.

One type of motivation and is inner motivation. Inner motivation is simply the ability to motivate yourself from within. This is the most difficult part of motivation. This is the part that I think most people struggle with. It all starts with self confidence, and that comes from the support of fellow runners. It is pretty easy to find, considering that runners have that special bond amongst each other. Once you get the support from fellow runners, then it is safe to say that you are probably on the right track. The next step after that is learning the importance of work ethic. But that is a topic for another time.

Here is a video that will help you become more motivated.
Hope you enjoy it!

Why people should in run in the first place

So you are probably sitting here reading this wondering why you should get off the couch and go for a run. There is every reason in the world to get out of the door and go for a jog in the park or run around your town. For instance, running provides that sense of accomplishment and motivation from within that you can find in no other sport. Sure you can listen to that late-night infomercial that says, "You can lose 30 pounds in just 3 days". Really? Let’s get back to reality. That’s the great thing about running; it is not a quick fix solution but a great way to lose weight. The best part of all is that running can be done by just about anyone just about anyone can run anywhere. You don't have to be an elite marathoner who runs five minute miles with ease. In fact, most communities probably have a running club or group and I'm sure you can find some friends to run with. Runners who run are engaged with a special bond. A bond of encouragement, a bond that is something as simple as a wave while running.

OK, OK. I'm sure you’re now thinking, “Alright, how I start this thing called running, and what do I need to start?” Running is easy: you just go out and run. Pretty simple, right? No complex equipment to assemble, no dietary supplement that has to be taken. Just go out and run. If you are new to the sport of running and maybe are not in your hay day fitness wise, maybe you will want to try walking while increasing your walking pace and eventually starting to mix running with walking. It is wise to remember that you should avoid static stretching before you run. Static stretching is done with muscles contracting with other muscles. It should actually be done within one hour after your run.

If you are just starting, then I recommend running at least 3 times per week, at the very least. Now in terms of what equipment you need to run, it requires nothing more than a quality pair of running shoes. This is important because it will help you to prevent future injuries from happening. Running shoes can be found at a basic sporting goods store. Be sure to ask what type of arch you have on your foot. This will play a factor in what type of shoe you get. There are three foot types: the normal foot type, flat-footed, and a high arch.

I hope that you are now a little bit more informed about the sport of running and will be transformed into a runner running.

Be sure to stay tuned for future blog posts. If you have any feedback feel free to e-mail me at jsclark24@yahoo.com