Comments on: Training For a 5K http://www.athleta.net/chi/2008/09/22/training-for-a-5k/ Thu, 11 Mar 2010 04:28:35 +0000 http://wordpress.org/?v=2.9.2 hourly 1 By: Sage http://www.athleta.net/chi/2008/09/22/training-for-a-5k/comment-page-1/#comment-12205 Sage Tue, 12 Jan 2010 17:14:53 +0000 http://www.athleta.net/chi/?p=188#comment-12205 Hi, Jainee, I think you answer your own question here: start slow and easy, and expand your thinking to include walking as part of the "run workout." You might aim to walk 30-45 minutes, with the first and last 10 walking and the middle part a run/walk mix, maybe run 2/walk 3, or some ratio that works for you. Having a partner--even a dog, even a NEIGHBOR'S dog--will certainly help. A little soreness is normal. Be sure your shoes are fresh and the right type for you. Also, choose soft surfaces, like smooth trail or a rubber track, if you can stand it. Hope this helps! You can do it, Jainee! Hi, Jainee,

I think you answer your own question here: start slow and easy, and expand your thinking to include walking as part of the “run workout.” You might aim to walk 30-45 minutes, with the first and last 10 walking and the middle part a run/walk mix, maybe run 2/walk 3, or some ratio that works for you.

Having a partner–even a dog, even a NEIGHBOR’S dog–will certainly help.

A little soreness is normal. Be sure your shoes are fresh and the right type for you. Also, choose soft surfaces, like smooth trail or a rubber track, if you can stand it.

Hope this helps! You can do it, Jainee!

]]> By: Jainee http://www.athleta.net/chi/2008/09/22/training-for-a-5k/comment-page-1/#comment-12197 Jainee Tue, 12 Jan 2010 15:04:54 +0000 http://www.athleta.net/chi/?p=188#comment-12197 Sage, HELP! I am a 40 year old who has lost her drive. I enjoyed cross-country and track in high school and was running 11 to 13 miles at least three times a week in college and throughout my early 20s. Then came family, work, and many other excuses not to stay in shape. I do practice yoga but I've found that just yoga is not rewarding enough for me. I miss running. I miss the feeling of accomplishment it gave me. I'm having tremendous difficulty getting started. Every now and then I'll put in a mile or two (usually just one) and then be so sore that I don't stick with it. Can you offer some advice or some "getting started" tips to help me stay motivated and focused? I don't have a running partner or workout trainer so I'm on my own with this but it's really important to me to "get back in the game". I'm not in good shape anymore so I'll need to start slow and easy but the key word here is START. What should I do so I don't get discouraged? I'd appreciate any advice you can give. Sage,
HELP! I am a 40 year old who has lost her drive. I enjoyed cross-country and track in high school and was running 11 to 13 miles at least three times a week in college and throughout my early 20s. Then came family, work, and many other excuses not to stay in shape. I do practice yoga but I’ve found that just yoga is not rewarding enough for me. I miss running. I miss the feeling of accomplishment it gave me. I’m having tremendous difficulty getting started. Every now and then I’ll put in a mile or two (usually just one) and then be so sore that I don’t stick with it. Can you offer some advice or some “getting started” tips to help me stay motivated and focused? I don’t have a running partner or workout trainer so I’m on my own with this but it’s really important to me to “get back in the game”. I’m not in good shape anymore so I’ll need to start slow and easy but the key word here is START. What should I do so I don’t get discouraged? I’d appreciate any advice you can give.

]]> By: michelle http://www.athleta.net/chi/2008/09/22/training-for-a-5k/comment-page-1/#comment-2972 michelle Tue, 31 Mar 2009 22:24:39 +0000 http://www.athleta.net/chi/?p=188#comment-2972 Sorry about that Amy. The files moved after this plan was posted, but the links are fixed now. All the best with your training! Sorry about that Amy. The files moved after this plan was posted, but the links are fixed now. All the best with your training!

]]> By: Amy http://www.athleta.net/chi/2008/09/22/training-for-a-5k/comment-page-1/#comment-2971 Amy Tue, 31 Mar 2009 22:12:37 +0000 http://www.athleta.net/chi/?p=188#comment-2971 Hi Sage, I wanted to click on the links for the after running streches, but they wouldn't work. Is there some way I could get those? Thanks! I'm enjoying the 5K workout so far! Regards, Amy Hi Sage,

I wanted to click on the links for the after running streches, but they wouldn’t work. Is there some way I could get those? Thanks! I’m enjoying the 5K workout so far!

Regards,
Amy

]]> By: Rachel http://www.athleta.net/chi/2008/09/22/training-for-a-5k/comment-page-1/#comment-2616 Rachel Wed, 25 Mar 2009 00:13:00 +0000 http://www.athleta.net/chi/?p=188#comment-2616 Hannah, This article and the comments below it may be helpful: http://www.runnersworld.com/article/0,7120,s6-380-381--9397-1-1X5-3,00.html Hannah,

This article and the comments below it may be helpful:

http://www.runnersworld.com/article/0,7120,s6-380-381–9397-1-1X5-3,00.html

]]> By: Hannah http://www.athleta.net/chi/2008/09/22/training-for-a-5k/comment-page-1/#comment-2472 Hannah Sun, 22 Mar 2009 18:55:43 +0000 http://www.athleta.net/chi/?p=188#comment-2472 I'm sure this is a very lovely plan for people who can already run 40 minutes in week one. However, if I could already run for 40 minutes I wouldn't need a training plan for a 5K since that basically is a 5K (or more). I would love a training plan that makes more sense for a beginner than someone who is already able to run that long. I’m sure this is a very lovely plan for people who can already run 40 minutes in week one. However, if I could already run for 40 minutes I wouldn’t need a training plan for a 5K since that basically is a 5K (or more). I would love a training plan that makes more sense for a beginner than someone who is already able to run that long.

]]> By: Dawn http://www.athleta.net/chi/2008/09/22/training-for-a-5k/comment-page-1/#comment-596 Dawn Thu, 25 Sep 2008 17:39:07 +0000 http://www.athleta.net/chi/?p=188#comment-596 Sage, thank you for the advice and personal wisdom! Your response was quite encouraging as well as logical - just what I needed! I look forward to seeing more posts from you here on the Athleta Chi blog. Sage, thank you for the advice and personal wisdom! Your response was quite encouraging as well as logical – just what I needed! I look forward to seeing more posts from you here on the Athleta Chi blog.

]]> By: Julie http://www.athleta.net/chi/2008/09/22/training-for-a-5k/comment-page-1/#comment-594 Julie Thu, 25 Sep 2008 16:01:43 +0000 http://www.athleta.net/chi/?p=188#comment-594 Sage, this is great, thanks so much., this is so helpful. I'm in the Washington, DC area, and planning on doing the IronGirl sprint tri in August 2009. However, I have family in Charlotte, NC, so will consider the Ramblin' Rose. FYI--I am also a student at Circle Yoga in Chevy Chase, Md., and have signed up for your workshop, so I look forward to meeting you there. Sage, this is great, thanks so much., this is so helpful. I’m in the Washington, DC area, and planning on doing the IronGirl sprint tri in August 2009. However, I have family in Charlotte, NC, so will consider the Ramblin’ Rose. FYI–I am also a student at Circle Yoga in Chevy Chase, Md., and have signed up for your workshop, so I look forward to meeting you there.

]]> By: Sage http://www.athleta.net/chi/2008/09/22/training-for-a-5k/comment-page-1/#comment-593 Sage Thu, 25 Sep 2008 12:31:38 +0000 http://www.athleta.net/chi/?p=188#comment-593 Hi, Dawn--I can relate to how you're feeling, having exercised as best I could through my two pregnancies. Your body is doing just what it should: directing all its energies toward the baby and prepping you for the endurance event of labor and delivery! Part of that process is the relaxing of the ligaments around your hips, so you'll need to be careful postpartum. They say nine months in, nine months out, meaning it'll take about nine months for your body to return to its standard shape. Disheartening, maybe, but that doesn't mean you can't work out as soon as your health-care provider gives you the thumbs-up. I was walking and doing some gentle stretching the afternoon my second daughter was born. After a month or so, I'd take her for walks and jogs. (The baby needs to be a certain size to fit in the jogger safely.) When she was four months old, I ran in a 10K pushing her in the stroller. In fact, that was the first time I ever won an award, third place in the baby jogger division! After the race, I was sitting on a park bench nursing her, still wearing my race number, when a nice older runner came by and commented, "Now that's what I call a milk shake!" You might enjoy reading these essays on the Web page of the Road Runners Club of America: http://www.rrca.org/resources/articles/runaftch.html Take it easy but keep it consistent is my best advice. I know you'll get there. They say that moms are faster. It's held true in my circle of friends. Being a mother gives you a new perspective on why you train, and it will increase your endurance, raise your pain tolerance, and give you incentive to make every workout count. Best wishes for the rest of your pregnancy, your fitness program postpartum, and your life as a mother! Hi, Dawn–I can relate to how you’re feeling, having exercised as best I could through my two pregnancies. Your body is doing just what it should: directing all its energies toward the baby and prepping you for the endurance event of labor and delivery!

Part of that process is the relaxing of the ligaments around your hips, so you’ll need to be careful postpartum. They say nine months in, nine months out, meaning it’ll take about nine months for your body to return to its standard shape. Disheartening, maybe, but that doesn’t mean you can’t work out as soon as your health-care provider gives you the thumbs-up.

I was walking and doing some gentle stretching the afternoon my second daughter was born. After a month or so, I’d take her for walks and jogs. (The baby needs to be a certain size to fit in the jogger safely.) When she was four months old, I ran in a 10K pushing her in the stroller. In fact, that was the first time I ever won an award, third place in the baby jogger division! After the race, I was sitting on a park bench nursing her, still wearing my race number, when a nice older runner came by and commented, “Now that’s what I call a milk shake!”

You might enjoy reading these essays on the Web page of the Road Runners Club of America: http://www.rrca.org/resources/articles/runaftch.html

Take it easy but keep it consistent is my best advice. I know you’ll get there. They say that moms are faster. It’s held true in my circle of friends. Being a mother gives you a new perspective on why you train, and it will increase your endurance, raise your pain tolerance, and give you incentive to make every workout count.

Best wishes for the rest of your pregnancy, your fitness program postpartum, and your life as a mother!

]]> By: Dawn http://www.athleta.net/chi/2008/09/22/training-for-a-5k/comment-page-1/#comment-590 Dawn Wed, 24 Sep 2008 22:44:45 +0000 http://www.athleta.net/chi/?p=188#comment-590 Sage, I loved your post - what fantastic information you've given to us, including the podcast links. Wow! I wish I would have known about you sooner - I used to live in the RTP, NC, area until this past July when my husband was transferred to NJ. But, thanks to your post, I look forward to tackling the plans you've laid out for a 5K as all-around fitness has always been my goal. I am currently 7.5 months pregnant and my level of fitness has really diminished, or so it seems. It is very frustrating. I walk (til my feet hurt anyway) and cycle, and also do prenatal yoga or pilates every day at home, but I long to be able to take a deep breath again, to run, to touch my toes, and so on. If you have any suggestions about getting back in shape after baby, or any websites that have training plans specifically for post-partum fitness endeavors, that'd be great. I have watched Maya's video on here (Athleta Chi) about 10 times and it gives me hope that I will once again return to the fitness level I used to have. I also want to pursue triathlon but that seems to be a very distant goal at the moment. Sage, I loved your post – what fantastic information you’ve given to us, including the podcast links. Wow! I wish I would have known about you sooner – I used to live in the RTP, NC, area until this past July when my husband was transferred to NJ. But, thanks to your post, I look forward to tackling the plans you’ve laid out for a 5K as all-around fitness has always been my goal.

I am currently 7.5 months pregnant and my level of fitness has really diminished, or so it seems. It is very frustrating. I walk (til my feet hurt anyway) and cycle, and also do prenatal yoga or pilates every day at home, but I long to be able to take a deep breath again, to run, to touch my toes, and so on. If you have any suggestions about getting back in shape after baby, or any websites that have training plans specifically for post-partum fitness endeavors, that’d be great. I have watched Maya’s video on here (Athleta Chi) about 10 times and it gives me hope that I will once again return to the fitness level I used to have. I also want to pursue triathlon but that seems to be a very distant goal at the moment.

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