Rise to 5K

There is no need for added nutrition, aka “carb loading” pre or post-workout. Pre-workout, light snacks/breakfast should be finished at least 60-90 minutes prior, be low in fiber and a mix of carbohydrates and protein. Ex: english muffin and an egg; yogurt and fruit; bagel with peanut butter; cheese stick and an apple. What and when you eat is a trial and error process.

Tip: Embarking on this journey is a great time to review your daily nutrition choices!

Learn more: Healthy Eating Tips from the CDC

Always be well-hydrated! Going into a workout dehydrated may lead to poor performance, nausea, cramping and headache. Sports drinks and water additives, such as sodium tablets, are not necessary (at the 5k distance). Water is preferred and, remember, you are Sweet Enough!

Tip: On hot workout days, bring a hand-held water bottle to stay hydrated.

Learn more: How Hydration Affects Your Performance

There are a lot of opinions out there which makes it difficult to decipher what you should try and what to avoid. The following link provides some common-sense approaches to help you get started; the rest will come naturally the more you practice.

Learn more: Expert Tips for Achieving Proper Running Form from Head to Toe

Sneakers are a very individual choice and a certain brand and model will not be recommended. When practicable, going to a professional footwear store for a proper fitting is recommended.

Tip: Buy two pairs of sneakers to be prepared when the first pair wears out.

Learn more: How Often Should you Change Your Shoes

Moisture-wicking fabric (“sport-tek”) is best in all seasons, including under layers and socks. A baseball hat (also moisture-wicking material) is good in rain, snow, or sun. Dress as if it’s 10 degrees warmer than the current temperature—you’ll warm up at least that much in ten minutes.

Tip: Dress in breathable layers that can be removed and put back on easily.

Learn more: Beginner’s Guide to Running Gear

You are encouraged to run without earbuds to hear traffic and to be aware of your surroundings. To track intervals, it’s helpful to have an app for your smartphone vs. looking at a watch (check out GymBoss). In the Facebook Live recordings of the training sessions, we train running (does not apply to walkers) at a consistent 170 steps per minute. In the recordings, you will hear music from Apple Music, “Speed running 170 Bpm Session” if you wish to download it. There is also a metronome phone app.

Proper sleep is the cornerstone to healthy and happy living. Be sure to get the recommended 7-8 hours per night to feel your best.

Tip: Develop a sleep schedule – go to bed and wake up at the same time each day.

Learn more: 10 Benefits of a Good Night’s Sleep

Dynamic stretching (before a workout) and static stretching (after) are important components of every workout to avoid injury. Techniques will be demonstrated at live workouts.

Tip: Incorporate 5 minutes of yoga into every day to stay limber and peaceful.

Learn more: 7-minute Follow Along Running Warm-Up; Beginner Running Tips: How to Stretch After Your Run

Listen to your body. When you’re tired, rest; when you’re experiencing pain, stop. If you push through pain you could be out for the duration of the program.

Tip: If you listen to your body when it whispers, you won’t have to hear it scream.

Learn more: 5 Beginner Runner Injuries (and How to Avoid Each)

Incorporate one full day of rest per week into your schedule to let the physical demands you’ve placed on it take effect and to recharge your batteries (excludes an easy walk, stretching, etc).

Tip: To fully regenerate, make your rest day the day after a hard workout.

It is inevitable. Family commitments, sickness and a variety of other things may take us away from a single, or multiple, workouts. Pick up where you left off. Skipping workouts and jumping up in interval duration could lead to injury.

Tip: Behind in the running schedule? Switch to walking intervals to keep training.

You have set the goal to train for a 5k. What a great time to make your overall health a priority! Consider reducing sugar intake, eating more fruits and vegetables, limiting or eliminating alcohol and consumption of processed foods, register for a tobacco cessation program.

Tip: Layer one, small, attainable modification into each week of this 10-week session.

Run on the left side of the road, facing oncoming traffic. Be bright and reflective and aware of what’s under your feet (cracks, crab apples, holes, snow/ice, etc). Ditch the earbuds/headphones. Exercise caution when exercising in temperature extremes.

Tip: Run/walk in reflective and bright colors during daylight hours to assure being seen.

Learn more: Avoid, Spot, and Treat Hypothermia; Warning Signs & Symptoms of Heat-Related Illness