Here we are… anticipating the warm spring days and even warmer summer months. If your spring fever bucket list includes running a 5k, this post is for you.
A 5k is 3.1 miles and a common distance for local road races. While there are in fact many people that race this distance, there are many more that use it to compliment their wellness efforts, to come together with a like minded community, and to have fun and be social.
On Mother’s Day (May 14), Women Run and the United Way are joining forces to bring together walkers, joggers, and runners for the first annual Women Run United Mother’s Day 5k, and Boutique Fitness is putting together a team that you are welcome to join.
We are just 4 weeks away from this fun event. As long as your plan isn’t to win the whole thing, this is plenty of time to prepare, so if you would like to join us, here are some tips for making your 5k wonderful.
There are some people that really pour everything into racing a 5k. Don’t let that intimidate you. The most important thing about a 5k on Mother’s Day is that everyone has a good time. You can walk, jog, run, or do any combination of these. You do not need to be fast, you do not need to run the whole thing, and you most likely will not be last… Not that there’s anything wrong with being last. It’s still way better than not showing up at all 😉
A brisk walk will take you about an hour to complete the course. Toss in a few intervals of light jogging for a quicker finish. Hold steady at a light jog to get to the finish in time to see your friends come through. Or push your envelope and see how fast you can go. Whatever you decide, start your training now.
Go for brisk walks and add whatever feels good in terms of intensity. Make sure you’re properly hydrated and stretch your body well with each walk.
If you’re running and want to ‘go for it’ on race day, try adding some sprint intervals to your training. This will help you stay quick and light on your feet and help train your heart to handle the intensity.
If jogging is more your speed, try logging 6-10 miles a week until race day. Keep it steady, breathing through the nose as much as possible, keeping your cadence quick (160-180 steps per minute), and stay light on your feet by keeping your stride short and ‘lifting’ with every step (instead of landing heavy).
May is still pretty unpredictable when it comes to the weather. Hopefully we’ll have a warm sunny day, but even if we don’t, here are some tips for how to dress.
If the temperature is in the 30’s (let’s hope not, but you never know) I recommend two layers – One long sleeved shirt and a vest. Bring a hat and gloves too.
Temps in the 40’s, a long sleeve shirt should cut it. Bring gloves and maybe a hat. You can always wear a windbreaker too. Something you can shed and tie around your waist if you heat up too much.
Temps in the 50’s or more, a light long sleeve shirt or a T-shirt. Shorts would probably be fine. You may be cold at the start, but you’ll warm up quickly.
You’ll want to do some sort of warm up. Even if that’s walking in circles before the start. If you don’t have the time to properly warm up, just make sure to start easy and work your way up in pace. You’ll want to avoid going all out at the start if you’re not prepared.
Don’t forget your sunblock!
Get yourself a solid playlist if you like listening to music while hitting the pavement. Here’s one of my favorites on Spotify: LaraluRun
To sum it up, a 5k is not a huge commitment but could be the catalyst for a lovely Mother’s Day. So make sure to sign up today and walk, jog, or run with us on May 14 in Dartmouth.