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RUNNING
Training for Your First 5K Race
By Pat Glover
Spring is just around the corner, and it's the time of year when non-runners and novice runners alike are looking to compete in their first road race. Setting a goal of participating in a race several weeks in advance provides the incentive to start and follow through with a training program that will hopefully continue well beyond the event itself. The good news is that two of this area's largest running events provide the perfect opportunity for a fun-filled, positive running experience at a distance of right around three miles.
Thursday evening, May 24th is the JPMorganChase Corporate Challenge. You must be a member of a corporate organization in order to compete on a women's team with three runners, a men's team with five runners, or a coed team consisting of two men and two women. Last year over 3,500 entrants participated.
New participants need only call the Hudson Mohawk Road Runners Club Hotline at 435-4500 for information concerning team entry blanks. This event has become an extremely popular affair partly because of the tremendous camaraderie established through training and racing as a team, and partly due to the festive atmosphere produced by the music and gourmet delights that accompany the race.
The sport of road racing is truly unique in that it is one of the few sports where competitors at all levels have the chance to compete against world class athletes in the same race. Local women will have that exact opportunity on Saturday, June 2nd in the Freihofer's Run For Women. The race will once again this year serve as the USA Track & Field National 5K Women's Championship and boast some of the biggest names in women's running. Recent winners include such notables as Lynn Jennings, Libby Hickman, and local favorite Cheri Goddard-Kenah.
Last year over 3,000 entrants competed, in addition to another 3,200 children who ran in the Kids' Race and more than 1,600 in the Community Walk. Entries are available in running and fitness related businesses, as well as online at www.freihofersrun.com. This, too, is more than just an event—it is certainly worth being part of!
Both races are similar in distance and definitely doable for the beginning runner: 5 kilometers (3.1 miles) for Freihofer's and 3.5 miles for the Corporate Challenge. Each race starts on Madison Avenue in Albany, near the NY State Museum and meanders through Washington Park, before returning to the crest of Madison and descending quickly to the finish. The courses are described as mainly flat with some gentle rolling hills.
If those dates don't fit your schedule, a list of upcoming running events can be found on the Hudson Mohawk Road Runners Club website at www.hmrrc.com or the Adirondack Sports & Fitness Events Calendar.
Once a goal of competing in a particular race is established, use this plan to get you there – safely.
The Physical – The first step in that plan should be a complete physical by a physician to clear you for embarking on your running program. It is recommended for everyone, regardless of age. Ideally, it should include a stress test to insure that you have no cardiovascular problems.
The Shoe – The next step is to purchase a good pair or running shoes that provide the cushion and support necessary for the 800 to 1000 foot strikes per mile that you will be utilizing. This is your most important piece of equipment and will go a long way toward keeping you injury free. Expect to pay between $60 and $90 for a pair of brand name shoes. You may want to go shopping with a running friend or visit a store with knowledgeable salespeople who will measure your foot right up front. Be certain to take a pair of socks that you will be running in to ensure a good fit.
Try on several pairs of different brand shoes and jog around the store to see how they feel during the running motion. Fit is crucial. A good rule of "thumb" is to leave close to a thumb's width between your longest toe and the front of the shoe. There also should be very little slippage up and down in the heel counter area. Depending on the brand, running shoes have a tendency to run a half or full size smaller than street shoes.
When you get them home, it's a good idea to walk around in them for a day or so before running. This reduces the possibility of blisters and allows the shoes and your feet to "get to know each other."
The Form – Running form is very much an individual thing. There are many successful runners out there who do not have "correct form," but it obviously works for them. Your body mechanics will dictate, to a great extent, your stride and form. There are, however, some general guidelines to follow. Arms should be held at approximately 90-degree angles at the elbow with hands cupped or clenched in a loose fist. A tightly clenched fist and/or high arm carriage will tighten up the upper body, resulting in inefficiency and discomfort. The upper body should be pretty much upright with as little lateral movement of the head as possible.
The Foot Strike – Most runners' fall into one of two categories: heel strikers or mid-foot strikers. If you are in the first category, your heel will hit the ground initially with the foot continuing to roll forward and toeing off at the end. In the second category, the mid-foot hits first momentarily, then the heel touches down, followed by the foot rolling forward and toeing off at the end. Either foot plant is fine, and once again, whichever one feels more natural to you should be used.
The Breathing – It is important to breathe deeply, which many physiologists feel helps to prevent the dreaded "side stitch." You need to get as much air into the lungs as possible. That includes using both the nose and mouth.
The Pulse Check – Beginning runners are quite often unaware of how they should be feeling during their new exercise program. "Am I working too hard or not hard enough?" is a common question. One way for athletes to monitor their exercise is through the pulse check. This is normally taken at the wrist on the thumb side or at the carotid pulse just in front of the large vertical muscle felt in the neck. Since it is difficult to take your own pulse while running unless you have a heart monitor, a ten second pulse count can be taken during a walking session of the workout. Multiply this number by six to measure your exercising heart rate in beats per minute.
In terms of what that heart rate should be, some physiologists suggest that good aerobic benefits can be attained if you are exercising at between 70 and 85% of your maximal heart rate or target range. The maximal heart rate is the number of times our heart is beating at the point near exhaustion; this is most accurately determined by the aforementioned stress test by a doctor. Another way to approximate one's maximal heart rate is to take the number 220 and subtract one's age.
The Warm Up – In order to get the circulation in motion gradually and prepare the body for running, a short period of gentle stretching should occur. This stretching should concentrate on the legs, lower back, and abdominal areas. It should be done slowly and held for several seconds to allow the muscles to elongate. Stretch to the point of resistance – not pain. For beginning runners a brisk two to three minute walk just before the run can also be a very beneficial part of the warm up.
The Cool Down – Over the years much research has indicated that the cool down is extremely important, because it helps to dissipate the lactic acid built up in the muscles during the run, which translates to less soreness the next time out. The cool down should consist of more gentle stretching and walking for several minutes.
The Door – Getting out the door is sometimes the toughest part. You need to make a promise to yourself and "just do it!" Sometimes that means being a bit selfish with your time; running is a commitment to yourself. One suggestion: whenever possible, run with someone else.
The Program – There are lots of running programs out there. What follows is a gradual 12-week program that can take the beginning or novice runner to his or her first 5K races. It is based upon a program called "Run for Life" that was initiated by Bob Glover (no relation) and Jack Shepherd, authors of The Runner's Handbook. It is a combination running and walking program that slowly increases the duration of the run and decreases the amount of walking. The training sessions are to be done three times a week with one or two days off in between. Those days off may be used for total rest, stretching, or cross-training such as swimming or biking. If you are cross-training in another sport and are a beginning runner, it is definitely a good idea to have at least one complete day of rest each week.
|
Week
|
Minutes
Running
|
&
|
Minutes
Walking |
#
of Sets
|
|
1
|
3
|
1
|
5
|
|
|
2
|
4
|
1
|
5
|
|
|
3
|
5
|
1
|
5
|
|
|
4
|
7
|
1
|
4
|
|
|
5
|
10
|
1
|
3
|
|
|
6
|
15
|
1
|
2
|
|
|
7
|
15
|
1
|
2
|
|
|
8
|
18
|
1
|
1
|
|
|
12
|
1
|
1
|
||
|
9
|
22
|
1
|
1
|
|
|
8
|
1
|
1
|
||
|
10
|
25
|
1
|
1
|
|
|
5
|
1
|
1
|
||
|
11
|
30
|
1
|
1
|
|
|
12
|
33
|
1
|
1
|
When 30 minutes of continuous running is reached, a person running a 10-minute mile will have covered a distance of three miles. Remember, the 1-minute walking intervals listed should be used for the 10-second pulse checks to monitor heart rate and make sure you are within your target range. Feel free to vary this program according to your level of fitness; it is merely a guideline.
As you progress into the latter stages of this schedule, you may want to increase the running to every other day, which would give you one extra day of running every two weeks. A word of caution: one of the most common mistakes beginning runners make is doing too much, too soon – resulting in injury and discouragement. Days off allow the body to recover from the stress of this new exercise and prepare for the next workout. Rest is very important, especially in the early stages of running.
The Race – Take the day off before the race with complete rest and drink lots of fluids. Any training you do the day before is not going to help you during the race. It's already "in the bank!" It is better to go into a race well rested than over-trained and fatigued. When the race starts, go out at your regular pace. It is very easy to get "sucked out" by the crowd too quickly, and pay for it during the last mile. Concentrate on enjoying the event and finishing the race, as opposed to setting a time and being disappointed if you don't make your goal. Your goal is to have fun. When the race is over, celebrate your success in having made it! Hopefully, this is your first step in becoming a lifetime runner!
Pat Glover is a competitive masters runner with over 35 years of running
experience. He also has been a coach and instructor in the "Run for
Life" program.
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