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Crush Your First 5K

Jealous of those road race T-shirts that fill your friends’ closets? Ready to use those fancy running shoes you bought for something other than a trip to the store?

You want to get in shape and finally sign up for a 5K, but right now your idea of exercise is walking from the couch to the refrigerator. No worries. Just follow this simple plan and you’ll be ready to crush your first 5K in a fast eight weeks.

Getting Started

Running is a great aerobic workout that burns fat and reduces stress, but the benefits don’t stop there. It helps increase HDL (the “good”) cholesterol, build strong bones and improve balance. It also helps lower the risk for diabetes and heart disease.

Before you step up to the starting line, you’ll want to buy a good pair of athletic shoes to help you cover ground comfortably and avoid injury. Don’t worry about buying the most expensive pair of shoes. Just make sure you buy shoes with a flexible sole, good shock absorption and solid heel support.

Most people can ease into a running program on their own, but it’s wise to check with a healthcare provider if you are a smoker or have a history of diabetes, heart disease, high blood pressure or high cholesterol. It’s also a good idea to get the all-clear from a healthcare provider if you have problems with your feet, hips or legs.

Choose a Training Program

Many runners recommend Hal Higdon’s 5K training program, which will have you ready to run your first race in eight weeks. Higdon's program is ideal for beginners because it focuses on preparing you to go the distance rather than focusing on how fast you run. The training schedule is only a guide, so feel free to make minor modifications if needed.

Two days a week — Monday and Wednesday —you’ll do a run-walk combo to help build up your endurance. Three days a week — Tuesdays, Thursdays and Saturdays —you’ll focus on running. Fridays are your rest days and you walk on Sundays.

Stay the Course

Now that you’ve chosen a training program, the following tips will help you stay on track:

  • Warm up before you run by walking and stretching for a short period.
  • Choose a safe running area — preferably flat, soft ground instead of concrete.
  • Avoid running too far or fast too soon.
  • Even with slow, easy exercise, it‘s normal to have small aches and pains that will subside as your muscles get stronger.
  • Treat most minor injuries with rest and ice, but see your healthcare provider if you have pain that doesn’t quiet down within a reasonable amount of time.
  • Take rest days to help your body fully recover from the impact of running.

Sign Up for a Race

Ready to tackle a 5K? Tanner Health System’s Get Healthy, Live Well is sponsoring the West Georgia Track Club Inaugural Road Race on March 12. The road race, which includes a 5K and 10K, showcases the Carrollton GreenBelt. Both races begin at 8 a.m.

The 5K and 10K courses are USATF-certified, which means they are Peachtree Road Race qualifiers. Register today and you will have one less thing to tackle on your to-do list.

If you’re not quite ready to run a 5K, Get Healthy, Live Well has a program just for you. Move It Mondays will help get you 5K ready in just eight weeks. The program includes weekly group sessions featuring a combination of walking and running.

Tailored for beginners with flexibility for each person to adjust to his or her individual needs, Move It Mondays pairs beginners with experienced joggers. There are 45 people registered for the winter session, which is underway. The next session will begin this summer.

For more information about Move It Mondays, call 770.812.9871.

Get Healthy, Live Well




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