Training Programs for King County’s Big Backyard 5K – May 23, 2010

By John Villapudua

Getting started . . .

• Walk-Breaks  If you are new to running, I recommend that you take periodic walk breaks during your training runs, especially if you find it challenging to run non-stop for less than 5 minutes.  Walk-breaks serve two purposes: they reduce your risk of injury and reduce the intensity of your workout so you recover faster.  The length and frequency of your walk-break depends on your level of fitness.  If you’ve never run before and are starting this program from a low fitness level try alternating run/walk in equal time increments during your workouts (for example: run 2 min, walk 2 min).  If you have a solid fitness base already, you might take as little as a 1min walk-break every 10 minutes.  The take away here is exercise is cumulative, so regardless of whether you’re walking or running, the point is you’re moving and that’s a plus.

• What’s Fast & Finish Times  How fast you should be running?  First, let’s get rid of any preconceived expectations and understand that speed is relative, so go your own pace.  As a new runner (this also applies to people who are returning to the sport after an extended time off) focusing on the experience rather than the result will definitely lead to a more enjoyable time outdoors.  Because speed is relative, you’ll need to familiarize yourself with what’s comfortable for you.  Until you’ve successfully trained with some consistency, keep your running pace conversational.  In other words, target a pace that you can maintain for the entire workout.  An easy way to figure out what this pace is for you is to carry on a conversation with your running partner. If you can’t speak in full sentences, slow down.  If you’re running alone, try singing a few bars of U2’s Still Haven’t Found What I’m Looking For.  Feel free to insert your own tune…you get the idea.

• The myth about running gear  All you need is a watch, comfortable clothes, and a good pair of *running shoes.  Despite what you see on the trails and at your local races, you should feel absolutely no pressure to ‘dress the part’ as a new runner.  Wear what you have and what you find is most comfortable for you.  Far too often, we runners fall victim to the fashion whims of the day.  Exhibit A…the 1970’s headband look (really?).  Exhibits B . . .eye blinding neon colors from head to toe, circa 1985.  Exhibit C…the present day knee high compression socks that scream, “your grandma’s hosiery drawer!”  I confess, I’ve actually worn these.  The message here is, if you like it, wear it…but own it!  Whatever you do, don’t skimp on your running shoes.  Before you begin training, visit a reputable shop or two that specializes in running shoes and go through the fitting process to make sure you’re running in a proper shoe for your gait and foot structure.

• The Secret about Running  Don’t be surprised if you notice a change in your energy level or begin ‘feeling’ muscles in places you never knew you had.  Most people need about two full weeks to get into the flow of training, so be open to the experience, and above all be patient with yourself as you embark on this journey.  Anything that involves changing our habits takes time and repetition.  When it comes to running, I want you to think of repetition in terms of consistency…that’s the secret to running.  Being consistent is better than being perfect!  If you find you only have 20 minutes on a day when the program calls for 30 minutes, run for twenty, and feel good about it.  Do not try to make up for a missed day by doubling down your next time out—that would be a mistake.  Your body can and will adapt to just about anything…even working out on a regular basis!  Your attitude and mental state is the key.  Commit, stay positive and you’ll definitely see results!

• Quick Tips on Nutrition & Hydration  It’s as simple as this . . .Eat to run.  Most of us think of exercise in reverse.  Too often we fall into the trap of exercising so we can eat.  When we think about food as fuel, we begin making better decisions about what we eat.  So reach for an apple instead of that cookie to fuel your tank!  And stay hydrated. Easiest way to do this . . . pay attention to the color of your urine (lighter is better).