Many will take to the streets for the upcoming run / walk - but haven't exercised in ages - here are ways to keep safe
San Diego is a hub for marathons, which is great if you’ve been training, but what if you decide last minute to try out your running legs?
Say you don’t necessarily consider yourself a runner, but are interested in challenging yourself … a great place to start is with the San Diego Pride 5k run, this year called Run and Stride with Pride.
A 5k run is the equivalent of approximately three miles. Yes, three miles may seem like quite a jaunt if you are a novice. However, if you are up for the challenge and have the determination, three miles can be made into a measly little run.
Ok, now that you have committed to hitting the pavement … it is time to start training. Perhaps you don’t have a lot of time to train … no worries.
Here are six important guidelines to follow to ensure that you finish those three miles safely -- and like a champ.
1. Get off your booty and start training right NOW! Ok, well first finish reading this article, but as soon as you can get started … do it. Don’t delay. Throw on your running shoes and get out for a walk or run. If you are not used to running, begin by walking and slowly incorporate periods of running into your walk. Challenge yourself and listen to your body. Push yourself to jog or run as far as you can, but when your body tells you to slow down, don’t fight against it.
2. Before you begin your training get started with a dynamic warm-up. A dynamic warm-up will help you get blood flow into your muscles and ease them into the workout you are about to do. It is not necessary to do any stretching before a run. Holding a stretch tells your muscles to relax – save that for after your run. It is vastly important to stretch directly after a run/walk, to help prevent any injuries from occurring.
3. Shoes, shoes, and more shoes. Ok, so you really don’t need that many shoes for running, as long as you have one good pair. Be sure that your running shoes are supportive and as a general rule of thumb, no more than six months old. This number varies depending on how much wear and tear they have endured. If your shoes get the run around (no pun intended) often, they may need to be switched up sooner. Your feet should not be in pain after a 5k.
4. DRINK WATER! Keep yourself hydrated … but that is nothing new. If you are dehydrated, you will not get a very impressive or successful run. Just as you have heard a million times before, drink six to eight glasses of water per day to ensure that you maintain a healthy hydration level. Especially since you are now sweating out more than you usually do, you runner, you.
5. There is no need to switch up your diet for the Pride 5K run. Obviously, you should already be eating a healthy, balanced diet full of nutrients; but because it is a relatively short distance, there is no reason to load up on carbohydrates.
6. Enjoy your 5K run. Have fun with it and give yourself some credit for challenging yourself and trying something new. After the run, celebrate your pride at the parade and the parties that follow.
Next time, start your prep training earlier.
To maximize your results, try different workouts. You could cross train your runs with boot camp workouts. At Bootique Fitness, we make it easy to get started in a boot camp. You can try out our program absolutely free. Just sign up for a boot camp VIP pass and start your free trial.
How to celebrate without adding calories
Whether it’s the 4th of July, gay pride weekend or a weekend in Vegas, not all drinking has to destroy your fitness goals.
Need some tips on how to enjoy a few cocktails without taking in all those calories you just burned off in the Pride race? Check out our tips for drinking without gaining a fat stomach.
If you are still craving a fun dance party after all of the pride festivities are over, then pop into one of our Zumba classes - where the steps are easy and the music is fresh.
You can take pride in knowing you are the star of the floor even without a cocktail.
Jaylin Allen is a local fitness expert in San Diego, known for getting her clients in shape in record time through her popular "Boot Camps For Women" and "Zumba" classes. For more information about Jaylin, fitness, or her classes, be sure to check out Bootique Fitness or call (619) 602-8087.