Road to 5K: First Week of Training
Welcome to our first week of training in the Inspiration to Fitness 5K track! Excitement mixed with a little nervousness is natural at the start of any training program. But congratulations—you’re taking the first step to a healthier, stronger, more balanced you! Running a 5k is just a bonus!
Many runners agree that running is 90 percent mental. Negative thoughts and a lack of motivation can take down even the best runner. Here are a few tips to get and stay motivated:
- Find your mantra. A mantra consists of short words or phrases that remind you why you’re out there pushing yourself when you otherwise might forget. A favorite I recently heard while climbing a steep hill was “You only have one chance to do this!”
- Create a fun playlist. A run is the perfect time to listen to music you normally wouldn’t touch. Download that whimsical show tunes album, fire up the hip hop or dance through your run with the best pop tunes.
- Buy fun workout clothing. Nothing will inspire you to get out the door like awesome new workout clothes. On a budget? Break out those old leg warmers or a fun tie-dyed top to spice up your basic workout gear.
- Sign up for a race. You’re more likely to invest your time once you’ve invested your money. Post a reminder of the upcoming race somewhere visible.
- Make it social. Tell your friends of your new running goals- and invite them to join you! You’re less likely to bail on a workout when it involves a buddy and god conversation.
- Just do it. You’ll never regret the decision to workout. Errands, the couch and dinner can wait.
- Back to basics. Remember why you started this in the first place. Maybe it was to gain more energy, to keep up with your kids or to feel stronger.
Are there any motivation tips you think should be on this list? Share them in the comments!
Below are your workouts for week one. Aim to complete three runs and two strength training sessions each week. These dynamic stretches can be done before your workouts.
- -Standing securely on your left leg, swing your right leg out to the right and then across your body in front of your right leg. Repeat 10 times on each side.
- -The name says it all. Exaggerate the backswing of your walk so your heel hits your butt. Repeat 10 times on each side.
- -Standing with feet shoulder-width apart, lift arms over your head and lift torso up and over to one side, slowly, while feet remain planted. Repeat 5 times on each side.
- - Standing with feet shoulder-width apart, loosely swing arms forward and backward and then to the sides and in front of your chest.
- -Walk to warm up for five minutes. Run for 1.5 miles or 20 minutes. Aim to run as much as possible and take walk breaks when necessary. When walking, keep the pace fast. Afterward, walk to cool down for five minutes.
Strength - - Strength Workout 1: 3 rounds
10 Air squats
- -Stand with feet a little wider than hip-width apart. Keep your heels down, chest high, weight in heels and maintain a slight lumbar curve in your back. Bend knees until your thighs are just below parallel to the ground. Don't let your knees fall inward or go past your toes. Straighten your legs to return to starting position.
- -Place your toes and hands on the floor, making sure your back and arms are straight. Keep your hands slightly more than shoulder-width apart and tighten your abdominal muscles. Slowly lower yourself so you brush your body against the floor. Don't lock your elbows, and don't bend your back. Push yourself away from the floor to return to starting position. If necessary, modify with knees on the floor and aligned with hips and feet off the floor.
- -Facing downward, balance on your toes and forearms with palms flat on the floor. Keep your back flat, in a straight line from head to heels. Slightly tilt your pelvis and contract your abdominals to keep your butt in line with the rest of your body. Hold this pose for 20 seconds.
- Strength Workout 2: 3 rounds
10 Walking lunges
- -Stand with legs shoulder-width apart and hands on hips. Step forward with your leading leg and lower your body by bending the knee and hip of the leading leg to 90 degrees and the knee of the trailing leg is almost in contact with floor. Without bringing your feet together, bring your back leg forward and through to complete the same movement. (Right + Left = 1 Rep)
10 Mountain climbers
- -Come into a military push-up position balancing on the floor on your toes and palms with your butt in line with your heels and shoulders. Bring one knee high into your chest and return to original position. Repeat on opposite leg. Increase the speed of the movement as permissible. (Right + Left = 1 Rep)
10 Lying Leg Raises
- -Lie on your back with your palms down under your butt. Raise your legs off the floor until they make a 90-degree angle with the floor. While inhaling, lower your legs to the floor very slowly. Remember to record your workouts to look back on later. Have any questions? Leave them in the comments or email me at healthyashley at gmail dot com.
"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'" - Peter Maher