Beginning a Mom-Friendly Running Program
Training for a 5K is a Manageable Way to Build Endurance
Jun 16, 2009
Lots of moms want to give running a try as a way to get back in shape after having children. Running has many benefits such as build endurance, tone muscles, burn calories and provide a much-needed, stress-reducing break.
But beginning a running program can also leave new runners nursing injuries and frustrated that they can’t make tracks like a teen-ager. The key to beginning a serious running regimen, then, is to set an attainable goal and slowly work towards the prize. For many new runners, a 5K is a perfect goal to shoot for. Only about 3 miles, most new runners find they can train for one in as little as two to three months, injury-free.
Beginning a 5K Training Program
There are many Internet sites out there devoted to running, and some that focus especially on training for a 5K. Other sites offer forums where new runners can talk about some of the common stumbling blocks with more experienced racers.
Because setting a goal can be an important part of keeping “on track” sites such as active.com can assist runners in finding races in their area.
Important Tips For New Runners
From finding the right shoes to recovering after a work-out, there are many tips experienced runners say will help a new runner stay the course:
- Invest in good gear. Compared to a lot of sports, running is cheap. All that is really needed is a good pair of shoes. Many running shops and sporting goods stores still offer old-fashioned "fittings". Almost everything else is optional (see next bullet point), but having a bit of workout gear can help newbies feel more like “real” runners.
- Although technically optional, for many female runners a good sports bra is a necessity. Buy a new one that actually fits and gives plenty of support. Nothing can stop a runner in her tracks like a worn-out or ill-fitting bra. And make sure it is made for running. “Yoga bras” are cute, but they are for yoga.
- A key to maintaining a running regimen is variety. Check out a Web site like Map My Run to find new and interesting routes in your town.
- Get outside! Treadmills are fine for arctic temperatures and TV viewing, but there is something really satisfying about actually going somewhere when running. Even if it is just once a week, hit a bike path, trail or sidewalk.
- Start slow and follow a plan. Many new runners quit because they get injured. Most experts agree that a full work-out should include walking to warm-up and stretching to cool down. In between, runners should alternate running and walking for quite a while, gradually increasing running time and decreasing recovery time.
- Take days off. That doesn’t mean days off have to be spent on the couch. In between training runs try walking, do yoga or try some strength training.
- Use common sense. Talk to a doctor before beginning a training program. Remember to stay hydrated, and never run in a place that doesn't feel safe.
Follow these tips and in no time even the newest runner could be crossing the finish line.
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