You can! That's my motto when it comes to better health and fitness. Even my 95-year-old grandmother can do a 5K walk, but if you'd rather go a little faster, you'll just need to put in a little more time up front. Start with my six-week guide designed to help you get in shape to walk, jog or run a 5K!
Whether you're looking to walk, jog or run in a 5K, personal trainer Andrea Metcalf
can have you ready for the starting line just six weeks.
First, Set Your Goal
It's time to start training.
- If your goal is to walk a 5K, alternate 3 minutes of slower-paced walking with 1 minute of fast-paced walking. By the end of the training program, you will be able to complete a 5K walk in under 60 minutes.
- If your goal is to jog a 5K, alternate 2 minutes of walking with 1 minute of jogging. By the end of the training program, you will be able to complete a 5K in under 45 minutes.
- If your goal is to run a 5K, alternate a circuit of 2 minutes of walking followed by 2 minutes of jogging and then 1 minute of running. By the end of the training program you will be able to complete a 5K in under 30 minutes.
How to Train
You can follow this simple schedule. Under each day of the week, the first number is the number of minutes you should spend stretching. The second number is the number of minutes you should spend walking. Don't forget to stretch after your workout as well.
Remember: If you don't stretch, you're more prone to injury.
Pre-Run Training Stretches
These four moving stretches allow the body to slowly warm up the connective tissue and muscles. Static or held stretches should be performed only at the end of an exercise.
Start by standing while holding onto a stable object, wall or tree. Swing your leg front-to-back
10 times. Then continue side-to-side 10 times.
Start by standing on your toes. Rock from toe to heel 10 times on both feet at the same time. Then do 10 heel rocks on each foot separately.
Start standing with arms out in a T position. Rotate your upper body side to side 10 times.
Walking on your heels is a great dynamic stretch and exercise for strengthening the feet. Walk for 30 to 60 seconds on your heels, with toes pulling upward at least twice.
Get Andrea's favorite post-run stretch routine.
Are you inspired to run a 5K? Share your training stories in the comments area.
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Printed from Oprah.com on Wednesday, December 11, 2013
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