Welcome back to this week’s edition of 2-Minute Tuesdays where we are talking about one exercise topic for two minutes and giving you three reasons why you should follow our advice. Now this week, we are talking to those of you who are preparing to run a 5K. What things should you keep in mind with your exercise to make sure your body stays safe and you are able to run the race as efficiently as possible?
1) Increase Your Length of Running Slowly
Exercise Tip Number One As You Prepare To Run A 5K: Increase your length of running slowly. If you are not currently able to run a 5K, you need to build up your ability during your workouts. However, you want to make sure that you increase the distance you are running gradually over time, and not by large amounts each workout. This will help to improve your results and keep you safe.
Action Step: Put together a training plan for your running where you increase the distance by 10% each week. If you start at 50% of the distance, over the course of 8 weeks you can progress to nearly 100% by increasing 10% each week.
2) Include Resistance Training At Least 2x/Week
Exercise Tip Number Two As You Prepare To Run A 5K: Make sure to continue to include regular resistance training throughout your weekly workouts. At a minimum, resistance training needs to be done twice per week in order to make sure that your muscles stay working well and your joints stay supported.
Action Step: Unsure of what to do for your resistance training workouts? Check out our Virtual Membership Program to receive customized exercise plans for your body!
3) Do Not Ignore Aches & Pains
Exercise Tip Number Three As You Prepare To Run A 5K: Do not ignore the aches and pains that arise as you start training. Often times, as you continue to use your body, there are areas of your body that are not prepared for the stressors that are put upon them. Make sure you are reaching out to your local MAT® Specialist or other specialty to take care of aches and pains as they arise and prevent new ones from starting.
Action Step: Check out who is certified in MAT® in your area here! You can also download our free eBook on MAT® here that details what it is, what kind of MAT® client you might be, and how MAT® can help you reach your goals!