It’s summer, and charity runs and walks abound. If you’ve been asked by your friends and co-workers to join in an upcoming 5K (3.1 miles) run or 10K walk (6.2 miles), don’t pass up this opportunity by saying “I’m not an athlete” … because you can be.
Commit now
Here’s why you should commit today to a big fitness event this summer:
Charity and inspiration. The events raise money for important causes like breast cancer, multiple sclerosis and premature birth research and prevention.
Fun and safe. Lots of people show up for race day, and event directors strive to ensure a safe course.
Health and fitness. Exercise can help you lose weight, lower your body fat percentage, improve blood pressure and blood sugar levels, build strength and endurance and give you a reserve of new found energy.
Take the first step
Make a mental image of yourself by committing to a goal and working toward it through physical and mental training. As you prepare and train, you’ll begin to see yourself differently—not just as a mom, wife or a co-worker but also as a walker, jogger or runner. Keep in mind that whether you run, walk, jog or crawl through your first event, all you have to do is plan to finish.
For the first five or six weeks leading up to the event, run or walk three to four days a week (see Training Schedule). On one of those days, gradually increase the amount (distance or time) to build up to the distance or time of your event. For example, for a 5K, run or walk at least three miles for about 30 minutes one day a week.
Most of your walks and runs should be at a comfortable pace. However, adding intervals will increase your fitness level faster. For example, running three one-mile intervals (at a faster pace than normal) with recovery in between can do more to increase your sustainable running pace than running three continuous miles each time you train.
Attention overachievers: This is not the time to cross train. In other words, biking will not help your running and vice versa. Your training program should be sport specific. Cross training is best if you’re entering a multisport event like a triathlon.
The second most common mistake is skipping rest days during training—don’t. When you exercise, you’re actually lengthening and tearing your muscles while you build endurance. It’s when you rest that your body has the opportunity to repair and recover from the stress of exercise. Rest is an essential component of growing stronger and building endurance.
Eat well to finish well
The best foods are packed with antioxidants because that’s what you lose while you train.
Foods that replenish your body include almonds for antioxidants (by the handful, not the canful!); eggs for bone building vitamin K and choline for brain and eye health (unless you have high cholesterol); and whole grain cereal with protein for enduring energy. Shoot for at least 5 grams of fiber and 8 grams of protein per serving of cereal.
Oranges are a great source of vitamin C, which may also be depleted with training. And the best of all: Another great source of antioxidants is dark chocolate. Yes, chocolate. Stick to one ounce of the good stuff (the darker the better). Take raw almonds, a few small dark chocolate chips, cranberries or dried blueberries and mix with a few peanuts for an energizing snack right before you run or walk. It’s yummy and healthy but you must practice self control with this treat. Calories count, and a small handful three or four times per week (not per day) is advised.
On race day, it’s OK to eat a light breakfast if you get up early (and you should). I like an energy bar that has some protein, nuts, berries and carbohydrates. Avoid fatty foods (like the big breakfast platter) or high fiber foods. Both can leave your stomach feeling bulked at the starting line.
During the event, if you’re hungry, reach for a sports drink rather than food, as you’ll need additional water to digest food. And remember to replenish your body after the event. Did you know that milk—even chocolate milk—is better at replacing electrolytes after exertion than sugary sports drinks?
If this is your first big event, remember to go easy. Eat well in the weeks during training and stay hydrated. Unless you’re doing a very long race (more than a 10K), a sports drink and water should suffice during the event. And remember to have fun and enjoy your friends and the time spent together doing something good for yourself and others.
Smart training
Get hydrated. Drink often and drink every day. On the event day, drink 16 ounces of water one to two hours before the event and then between 5 and 12 ounces of fluids every 15 minutes during the race.
Get the right gear. Shoes and clothing do make a difference; a good pair of running or walking shoes fit for your feet is essential. A well-fitted sports bra will keep you comfortable, and shirts and shorts in moisture-wicking fabrics are worth the investment.
Start in the back. Don’t get caught up in the excitement and start out with the rabbits in the front. (It doesn’t mean you will get to the end sooner). Start with a comfortable pace and relax.
About the Author:
Dawn Braud, MS, exercise physiologist, is an advanced certified health and fitness specialist and certified personal trainer. She manages the Fitness Club at the Woman’s Center for Wellness at Woman’s Hospital in Baton Rouge, LA.
