Anxious and/or Excited #3

"Nothing great was ever achieved without enthusiasm."
- Ralph Waldo Emerson






When beginning to train for your first 5K you may begin to feel both anxious and excited.  Rest assured it is perfectly normal to experience these emotions.  The key is not to let these emotions effect your training.  My recommendation is to nurture that excitement, and repress that anxiety.  5K's are meant to be fun, so keep it that way.  Remember as long as you train accordingly you will be more than prepared for a 5K.

Last week we provided an example of a beginner 5K training program.  Since, everyone is starting this training program at different activity levels I wanted to provide another example of a quality training program.  This is a 6 week program and is a little more advanced.

Beginner 5K Training Program

Again this program is a little more advanced, but remember these training programs can be used as guidelines and tailored to your individual needs.

We are now 7 weeks out from the Shape Up RI 5K Run/Walk to Benefit Girls on the Run Rhode Island.  Hope everyone has registered!
If you have not here is the link again:
http://www.gotrri.org/5k/

Being 7 weeks out from the run/walk now would be a good time to introduce some strengthening exercises to your training.  It is extremely important for runners to focus on strengthening their legs and core muscles.   Here are 5 great exercises that we should all be doing to focus on your quads, hamstrings, abs, and many others.





1a) Planks

•  Lie on stomach, resting on forearms, low back relaxed and toes tucked under.
•  Draw navel in and upward toward the spine.
•  Lift hips and knees off floor/mat as shown.
•  Hold exercise for 1 minute taking breaks as needed.

          * this exercise can be modified to do on your knees instead of your toes and is less stressful.











1b) Side Planks

• Lie on side resting on elbow.
• Lift hips and knees off mat/floor, without rotating the spine or pelvis.
• Hold exercise for 1 minute taking breaks as needed.  

           * this exercise can be modified to do on your knees instead of your toes and is less stressful.

2) Bird/Dog 

• Begin on your hands and knees.
• Lift right arm and extend left leg.
• Maintain a neutral pelvis.
• Due 10 repetitions holding each for 10 seconds.

3) Lateral Step-Ups

• Place one leg on a step with your foot parallel with the step.
• Straighten leg then lower body by bending your knee on the step side.
• Do as many reps as you can in 30 seconds on each side.
• If you have any balance problems hold a counter or a railing for support.

4) Single Leg Toe Touch

• Stand on one leg and reach to touch your toe on the planted leg.
• Do as many reps as you can in 30 seconds on each side.
• If you have any balance problems hold a counter or a railing for support.

5) Bulgarian Squat

• Place one leg on a chair behind you.
• Do a mini-squat with the front leg.
• Do as many reps as you can in 30 seconds on each side.
• If you have any balance problems hold a counter or a railing for support.

Cheers,
Brian