Monday, March 2, 2015


As the weather gets warmer in South Texas, there will be a lot of outdoor events primarily 5 and 10Ks.  Quite a bit of training is necessary to be ready. If you do events and have been walking/running 5Ks and think it is time to go for a 10K, be sure to give yourself enough time to train. Walking a 5K can give you a case of shin splints that can leave you groaning. Find a training program that will be right for you. The Mayo Clinic website has a 7 week program for training  to walk/run a 5K.  There are others. Better yet if you are a runner, find a running coach that can really help you improve all aspects of your sport. For a small investment, you can get some valuable advise. (By the way, that's not me.) Exercise Etc. says that a general rule of thumb is to add only 10% running time per week while in training. While it is important to have days of short and long walk/runs, it is also important to have rest days. Most importantly, I think events can be great motivators especially for beginners. Just as with any form of exercise, the body needs time to adjust and prepare. So if you have spent too much time on the couch this winter, an event might be the reason to get off the couch and out the door.

Resource: Exercise Etc.  Training Considerations for the Novice Recreational Runner by J. Hamilton