Training For a 5K Run & Walk
Are you, your children or grandchildren looking to run or walk a 5K? Here are some basic steps to follow for safe and effective training.
· Although you're in it to have fun, training needs to be safe. So, before you begin, get the green light from your healthcare provider.
· Choose a training plan that matches your current ability, even if it's just a 1/4 mile a day. Push yourself a little more each week so you gradually increase how much you can comfortably run or walk.
· Schedule your training into your week. Aim for four to six days per week.
· Wear snug—but not tight—running shoes and look for clothes made of synthetic materials that help to wick away perspiration.
· Stay hydrated and eat sensibly. While individual needs vary, most people should drink about 8 to 16 ounces of water in the four hours before exercise and also eat a meal or a light snack. Choose a snack with carbohydrates and some protein after your workout.
· Get adequate sleep and allow yourself time to recover. Most importantly, listen to your body: if something doesn't feel right, stop to rest and consult a health professional.
This year is the 20th anniversary of the Broome County Senior Games. To help celebrate, the Senior Games will have their first 5K Run & Walk at 6 pm on Thursday, September 1, at Otsiningo Park. This would be a great event to make your first 5K Run & Walk or to add to your list of finished races! The event is open to people of all ages. Find out more details about the race and the Broome County Senior Games at www.gobroomecounty.com/senior/games or call Rita at 778-2411. Good luck and have fun!
Posted: 7/31/2011 7:00 am
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