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We’re lucky enough to have another post by Coach Julie! You may remember our first post by Coach Julie on Stress Management, which you can re-read HERE. Today, she’s talking training tips to get you on the road to your first 5k!
Running is a fantastic way to keep in shape, but it can be a tricky activity to pin down when you’re a beginner. Not only do you have to figure out how to stay safe and make sure your body is well taken care of, you also have to find time to get in the amount of running that’s right for you. Busy professionals sometimes have a difficult time with this, especially when they decide they want to start training for a 5K race. Time management is important, but fortunately there are several simple things you can do to fit in some training.
Planning wisely is crucial, since your body needs time to cool down and recover. When you have a busy schedule, it’s important to prepare for every aspect of your workout, including the downtime. It’s also a good idea to start out slowly, which will allow you to focus on your body’s strengths and work on your weaknesses without risk of injury. And you’ll also need the right gear, including a fitness tracker, to help monitor your progress.
Here are a few tips on how to start training as a 5K runner when you have a busy schedule.
Use tech to your advantage
Technology can be extremely useful for beginners who want to figure out the best way to start training. Fitness trackers, apps, and smart watches are great tools to help you keep track of your progress, your health, and even the amount of calories you’re burning, meaning you’ll be using your time wisely each time you go for a run. They can even act as motivation and can help to keep you safe; for example, the latest model of Apple’s smartwatches, the Apple Watch Series 5, includes features like an electrocardiogram and has an SOS feature if you should find yourself in trouble while on a run. Meanwhile, the Fossil Gen 5 smartwatch delivers smooth performance and has a battery-saving mode for longer battery life. (Note from Sandy: I happen to have a Withings Steel HR smartwatch, and I LOVE IT. It has fantastic performance, is easy to use, and the battery lasts for weeks! It also “looks like a watch” which to me is a huge benefit. I have the black face/rose gold model, so even the black “notification” screen looks just like a regular watchface unless a notification is coming through. Because I had the initial generation of this watch, which had a flaw, they sent me the Withings SmartScale as an “apology” (and a new watch) – so that also links into the app. It doesn’t do all the fancy “close your rings” stuff that an Apple smart watch does, but because it actually looks like a classy non-digital, non-“smartwatch” watch, I’m willing to forego some of those “bells and whistles.” Links not tied into any sort of affiliate deal, btw.)
Focus on your recovery
It’s essential to make sure your body can recover after each run, especially as you start to train and are running more often. Staying hydrated and waiting at least three hours after eating before you go for a run are great tips, and you should also ice your muscles to keep soreness at bay. Keep your diet in mind as well; eating the right foods like bananas and plain yogurt can help you keep your body on track and will boost your energy and fuel your muscles. Make sure you integrate those foods into your daily routine; bring your own snacks to work so you won’t have to rely on unhealthy vending items, and start doing meal prep for the week so you can save time.
Come prepared
Running and training for marathons can be time-consuming activities, especially if you don’t have the right equipment beforehand. Come prepared with the right clothing, shoes, and other gear so you can get through the run without any distractions or issues. If you’re going to be a serious runner, it’s a good idea to choose shoes for your foot type (narrow or wide). Break them in beforehand, as well. Also, keep in mind that outside factors can affect your run, such as weather and terrain.
Run when you can
When you’re a busy professional, sometimes you have to seize the opportunity to run whenever you can. This might mean going out for a jog on your lunch break, or waking up earlier than normal to run, so think about the option that makes the most sense for you. Some people don’t do well with a routine that doesn’t have a schedule attached to it, but when you’re busy, sometimes you have to learn to work around things a little.
Training to be a 5K runner is a lot of hard work, but it can be very rewarding at the same time. By utilizing the tools at your disposal, you can ensure that you’re able to keep your body safe and in great shape as you go. Keep comfort in mind as much as possible so you won’t cut down on your run time with aches and pains.
Julie Morris is a Life and Career Coach, and can be found at JulieMorris.Org.