Why You Should Sign Up for a 5K

Often times beginning runners hit a plateau, you’ve been running for awhile but it has become increasingly difficult to get out the door.  Or perhaps it’s been awhile since the last time you’ve run and you are looking for motivation.  Maybe you just want a challenge.  One easy way to rev up is to sign up for a 5K race and this is why.

A 5K is the perfect distance.  You don’t have to be in amazing shape to run 3.1 miles, in fact, many walkers enter 5Ks.  If you’ve hit a rut a 5K will help you see how far you’ve come since you started running, stirring up memories of that person that never thought they’d run in an actual race!  Or, if it’s been awhile since you hit the road, running a 5K will jump start your routine.  Your time probably will be slower than it was when you were running regularly, and this will be motivating.  You’ll remember a fitter, healthier you and you’ll work to get back to that person.  Lastly, if you’ve been running consistently and are looking for a challenge a 5K can provide just that.  You will be able to run with a group of like-minded people and it will inspire you.  Likewise, you may push yourself to a pace you didn’t think you could run.

Regardless of why you decide you sign up for a 5K, make sure to seek out a race that has perks you’ll enjoy (some people like the beer garden while others are more interested in the tech t-shirt)!  Most of all, make it a fun even you will remember.

Photo Credit: http://www.flickr.com/photos/dawn-pinkchick/2919558349/

August 12th, 2009 by Aspen Streetman | Posted in Races and Marathons | Comments (0)

Mid-Run Mishaps and How to Recover From Them - Part 2

Last week was all about common mid-run mishaps; what to do when you get a blister, roll your ankle or get a muscle cramp. This week we will deal with several other common and pesky mid-run mishaps. We will also cover how to overcome them.

Mishap: Side Stitch

Recover: While running, note which foot is striking the ground when you exhale and when you inhale, then reverse it. For example, if your left foot strikes the ground when you inhale, and your right foot strikes when you exhale, switch it up so that you exhale when your left foot strikes the ground and inhale when your right foot strikes the ground. You may find additional relief if you breathe like you are breathing through a straw while switching your stride and inhalation pattern. Finally, if nothing seems to work stop running, stretch your arms above your head, and bend at the waist to the opposite side of the stitch.

Mishap: Stumble and Fall

Recover: Get up, and then assess yourself. Are you bleeding? If so how badly? Road rash and other minor scrapes can be addressed later, but if you are losing a lot of blood you will need to get immediate attention. At first, running might seem difficult, especially if your heart rate is elevated from your fall, but if you keep going it will get easier.

Mishap: Stiffness After a Pit Stop

Recover: When you stop for water, keep your break brief – less than two minutes. Don’t stop moving; instead walk during your pit stop. Lastly, start back up slowly and steadily increase your pace until you achieve your race pace.

Implementing this strategies will help you overcome any mid-run mishap so you can continue racing or training with easy. I hope this tips help you!

Photo Credit: http://www.flickr.com/photos/mugland/2428416298/

July 8th, 2009 by Aspen Streetman | Posted in Races and Marathons, Tips, Training | Comments (0)