Train To Run a 5k, One Step at a Time

Family Fitness

If a friend told you that you should train with your children for a charity run, you might roll your eyes and laugh. Ya, right, like I could find enough time to get myself in shape let alone motivate my kids.

But what about a 1km or 5km run, where you have the option to walk? Better yet, you will be joining thousands of other adults and children; helping to support a future without breast cancer? I am sure that is motivation to get you started.

The Canadian Breast Cancer Foundation CIBC Run for the Cure on October 6th is the perfect goal for first time runners (and long time runners!) to work towards.

Paint Canada Pink Week kicks-off on June 29th and marks 100 days until the  CIBC Run for the Cure.

For a first-time runner even 1km can seem daunting, but rest assured, by keeping the following training tips in mind you and your family will be at the finish line in no time

1. Fake it till you make it with the proper gear

Proper-fitting footwear is essential to ensure that you avoid injuries. Head to a store like the Running Room or New Balance to get fitted by a specialist.

When shopping for clothes, make sure whatever you are looking to buy is comfortable and allows you to move freely. Opt for fabrics that let air circulate freely and keep perspiration at bay.

Make sure you break in those new shoes and clothing before run day, to avoid blisters and chaffing – nobody wants to experience that during their first run!

2. Put it on paper

As parents, we are used to making schedules and calendars and creating one for your training regimen can be super useful for setting and sticking to your goals.

3. Work towards 5k one step at a time

Your training schedule should include a steady yet gradual increase in both speed and distance. You don’t want to run the risk of exhaustion and discouragement. The longer your body has to work up to the goal (and we’ve got 100 days!), the less chance you’ll have of injuring yourself.

4. Build up your endurance

Don’t be afraid to alternate between running and walking. Running a long distance takes stamina and that is something you need to build up to. Though it’s less vigorous than running, walking still keeps your muscles engaged.

5. Stretching isn’t just for yogis

Before every run, you must make sure your muscles are warmed up and you’ve stretched. It is also important to stretch and cool down at the end of your run to avoid any pulled muscles.

6. Strength training

Increased leg strength = better posture and less stress on the joints, which is every important for maintaining the proper stride while running, and of course, avoiding injuries. Do strength exercises for your legs at the gym or at home. Swimming is also a great addition to your strength training — water offers resistance that builds muscle without putting strain on your joints like hitting the pavement does.

7. A well-balanced diet

Complex carbohydrates, the kind found in unprocessed fruits and veggies, whole grains, and beans, can give you the energy you need to complete a run. Make sure you are getting a serving of lean protein and healthy fats to round out each meal.

8. Find a running buddy

It is much easier to stay motivated when you have someone else beside you. Get your hubby involved, your kids, or a friend. You can also join a running group in your community.

9. TLC and H20

As much as training is important, so is adequate rest in order to allow your muscles to repair themselves. We all know we should be getting 8 glasses of water a day, but even more so if you are exercising in order to replace the fluid lost through perspiration.

10. Commit to it

Don’t keep holding out on signing up for that race. Mark June 29th on your calendar and make it a priority to register online for the  CIBC Run for the Cure. It is only $40 to register and sticking to this date gives you 100 days to train and raise funds from family and friends.


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