How to train: 5k/ 10k

Hi Teachers! I made a one-pager PDF for you as well as this quick video below!

Setting a goal like this can be a great way to enhance your fitness journey. It provides both motivation and structure. As you train, focus on building your endurance gradually, listening to your body and celebrating small achievements along the way. Remember, everyone’s starting point is different, and progress is personal. Embrace the process, and you might find joy in every step as you work towards your goal.

Countdown to the Cap10K!

Planning on walking or running the 5k or 10k? First time? Whether it’s your 1st or 25th race, there are some important things to remember in order to stay injury free and have fun!

The Statesman Cap10K is April 6th

which is in just a bit over 12 weeks away

I’ll put together 12 entries with stretches, warm up exercises, nutrition tidbits, notes on training goals and rest goals, as well as Recs (gear, book, or media recommendations).

Stretches & Warm Ups

Warming up before running is important for preventing injury. Because these are pre-run/walk stretches and warm ups, I will try to focus on exercises that can be done standing up. Pro-tip: Place a hand on a wall for balance as necessary.

Neck rolls

Neck rolls will help loosen and relax the muscles around your neck and shoulders. Slowly do 2 or 3 neck rolls in each direction. Add on to this by interlacing your fingers, flip your hands so palms are facing up, and raise them over your head!

We’ll talk more about using slow twitch muscles vs fast twitch muscles later, but for now what you need to know is that slow twitch muscles are for endurance. Granted, what “endurance” means is relative to the person. If 5K or 10k is far for you, you‘ll want to look at this as a challenge of “endurance” which means you need to have active warm ups.

High knees

High knees improves core strength and moves large muscle groups which will raise your body temp! You can simple stand in place and raise knees individually like a high knee march. If you’d like to make it more active, you can high knee jog. Do this for about 30 seconds to a minute. To make it even more active, add arms: Raise both arms, touch opposite elbow to knee (e.g. right elbow to left knee).

Nooch

Let’s talk nutrition. Not all calories are equal. Like sweets? Fiber helps your body time-release the insulin repsonse if you consume sugary foods by slowing digestion and the release of glucose in your bloodstream. That’s why the 95 calories in an apple are better than the 95 calories in a candy!

Training & Rest

Goal setting: Training requires goals for both training AND rest. Be sure to keep track of both. Sleep, for some, may be the most difficult task to take time for. Sleep is when your body repairs itself - so as you’re taking on new athletic challenges, sleep will become more and more important. Over the next few weeks we’ll talk about muscle, joint, and skeletal health - and the role sleep may have.

Recs on Gear

Pressure point rollers, Rumble rollers, Foam rollers, Trigger point rollers

Foam rollers are widely used by athletes for

several reasons, primarily centered around recovery and performance enhancement.

Firstly, foam rolling promotes myofascial release, which can alleviate muscle tightness and soreness. By applying pressure to specific muscle groups, athletes can break down knots and reduce tension, leading to improved flexibility and range of motion.

Secondly, foam rollers can enhance blood circulation. Improved circulation aids in the

delivery of oxygen and nutrients to the muscles, which is essential for recovery after intense workouts. This can lead to quicker recovery times and reduced muscle fatigue.

Additionally, incorporating foam rolling into a warm-up routine can help prepare the muscles for physical activity. It can activate muscle fibers and improve neuromuscular efficiency, contributing to better performance during training or competition.

Lastly, foam rollers are versatile and portable. They can be used almost anywhere and require no special skills, making them accessible for all athletes, regardless of their level of experience.

In summary, foam rollers serve as an effective tool for enhancing recovery, increasing flexibility, improving circulation, and ultimately benefiting athletic performance.

Want a takeaway? Click image to download.

Below is a quick 10 minute stretch for home or the office.