Will You Run the Course for Dominick Calhoun?
We were so honored to be asked by The Patch to help runners prepare for the upcoming 5k Run/Walk to benefit Dominick Calhoun on April 21st, 2012 at Kensington Metro Park. The race is being sponsored by Childhelp along with Dominick's Law in the midst of Child Abuse Awareness month in honor of Dominick’s memory and to raise much needed awareness for the fast growing epidemic of Child Abuse and Neglect that is claiming the lives of five innocent children daily in the United States. We couldn't think of a better cause to lend a hand to.
For some, 5k's are a piece of cake for others 3.1 miles of running may feel like a daunting task. Well, good news ... if you're new to running there is no law that states you must run the entire distance. However, over the next month, we will do our best to get you across that finish line whether your running or walking. It feels great no matter how you "Get R' Done"!
First, let's talk equipment ... you need a decent pair of shoes. Your running shoes will dictate many aspects of your run, including your comfort level, your injuries, and your running experience in general. So, before you pound the pavement, I highly recommend talking with Jonathon, General Manager at Runnin' Gear in Brighton. Jonathon and his crew are extremely knowledgeable and will most certainly place you in the perfect pair of shoes that will not only meet any budget but also help to train and run the 5k. You won't be sorry you made the investment.
Anyone have a calendar handy? I pass out monthly calendars to all my clients insisting they make appointments to exercise. I'm going to insist on the same from you. No one says you have to break records unless you want to, but you do need to prepare. This is what I want you to focus on this week and write the appointments on your calendar!
Please make sure you consult with your doctor before starting any exercise program.
- Day 1: Run 20 Minutes
- Day 2: Cross Train - Spinning, Aerobics Class, Strength Training, Elliptical, Swimming, etc. Cross training should be aerobic in nature but low impact on the body.
- Day 3: Run 20 Minutes
- Day 4: Cross Train
- Day 5: Rest/Stretch - consider a Yoga class
- Day 6: Run 2 Miles
- Day 7: Rest/Stretch
OK, I'm sure you've noticed the 2 mile run. We only have 4 weeks to get you in shape for the big 5k! But don't feel overwhelmed or intimidated if you're new to running or haven't exercised in a while. There is absolutely nothing wrong with starting Day 1 with a 20 minute brisk walk or run/walk situation. This is a general guideline on how to best prepare to run a 5k in 4 weeks.
Check back next week for your next training installment. If you'd like a scaled down version of our training plan, just email us at FitForLife@MyStrongerSelf.com and we will personally prepare a plan for you that best fits your fitness level.
To register for the race, follow the ChildHelp link. Race is April 21st, registration begins at 730am and race starts at 915am.