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This is a weekly post for the runners of LoseIt. All levels are welcome, from someone considering starting to the experienced runner. Lots of LoseIt folks take up running and there's lots of good advice and help available here.
I've missed nearly a month of these posts between a vacation and a busy period of work. These were originally posted by /u/ificandoit but he's off being a new papa and hasn't been active.
Each week I like to cover a topic and solicit advice from the runners out there. This week, it's prepping for a race in 10 days.
I signed up for a 5K in 10 days, what do I do?
In the US, 10 days away is the biggest race day of the year -- Thanksgiving. Every town across the USA has small little 5K, 4-5 milers, 10Ks and more. Most of them feature Turkey in the title. Myself, I run a 10K called Give n' Gobble in a little town outside Portland, OR.
I was thinking what if I wasn't a runner and I just signed up this weekend for a Turkey Trot in my local town. What should I do to prep.
Some things to do
- Stay With Known Shoes and Clothes
Stick your current sneakers, trainers, whatever. Your most comfortable sporty footwear. Same goes for shirts, sweats, whatever you might wear for a walk outside.
- Walk some miles, right now.
Get walking. If you signed up for a 5K, go for a 30 minute walk today. Take it easy if you need to.
Every other day walk at least this much.
- Plan some short runs.
On your second walk, try running very slowly. Walk for 5 minutes then try running for 3-5 minutes. Walk some, repeat 2 more times.
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Rest every other day. You have 3-4 workouts you can get in. Between each, take a day off and take it easy. If you want to do something, walk easily for 15-20 minutes.
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Take it easy the day before the race.
No more than walking, 15-20 minutes.
What not to do?
- Don't run or workout everyday.
I know, a little is great but more is better. It might work, but more likely you will hurt yourself.
- Don't go get new trainers/sneakers.
If possible stick with what you have. This may not be ideal, but the potential for brand new shoes leaving you with blisters or being uncomfortable is greater.
Race Day
- Take it slow and cross the finish line.
Most new and unprepared runners stall out in the first mile and start to walk. Don't fret it. Slow down, walk, finish however you can. You will have plenty of fellow walkers around you.
Runners of LoseIt, what advice would you give?
Weekly Check-in
How did your training go? Did you just finish a C25K workout? Prepping for a race?
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