When you are ready to start preparing for your first 5K, you need a training plan. Here are five training plans that you should look at: Frank Shorter’s Running for Peak Performance is one of our favorite training plans for learning how to run. Shorter keeps it simple and easy to follow, setting you up...
You can start running with very little expense. A pair of running shoes and some appropriate clothing are all you really need. However, you can be a lot more successful, and much more likely to achieve your goals, by investing in some basic equipment, such as: Running shoes. There is a vast range of choices...
You too can become a runner, and you can complete your first 5K race in 12 short weeks or less. To go from couch potato to 5K, you need 3 things: FIRST, you need a plan, specifically a training plan. We cover some of the most popular training plans out there to get started running....
According to a recent study on the subculture of American health clubs and fitness lifestyle, about 35 percent of exercisers give up their gym membership annually. The same research says that there are about 43 million health club members. Add it all up, that’s a lot of people dropping out and doing away with their health regimen. But there are still a lot of options from a couch potato to 5k runner. In the first place, you don’t have to shell out a lot of money getting into health clubs and maintaining memberships, or even buying hundreds of dollars’ worth of sleek cardio- and strength-training machines. You can start from a simple and enjoyable cardiovascular workout, by learning to run and to run fast so you could jumpstart your sluggish metabolism or sedentary lifestyle.
One person who ran fast enough to make a career out of it is Hal Higdon, the bestselling author of “Run Fast”. Through this helpful book, Higdon acts as a personal running coach to those who want to try joining and running in marathons. Hal Higdon starts at 5K, giving definite guidelines for the beginner, as well as the seasoned runner. Then, he also piles in information after information of running facts, tips, and more detailed plans on how to train for a marathon, from 5K to 10K to half marathon.
But before going to some serious running races, newbie runners should set their goal on training for a 5K first. This is very important for a beginner because mastering this distance somehow gauges his or her endurance levels and running skills. If you are planning to join a marathon any time soon, you need to read up and know about 5K training plans first before you proceed to higher levels.
Hal Higdon’s Run Fast offers a lot of tips and techniques on improving your body’s running performance and preventing debilitating injuries. One of the basic methods of starting training for a 5K is to jog to a greater extent, pushing the distance, on a regular basis. Hal Higdon pushes 5K training to the limit but it is all worth it in the end, particularly when you finish your first marathon. However, he also emphasizes the importance of proper rest durations, so that the body will eventually get used to the marathon running regimen. Only then can the beginner commence with heavier training for a 10K or even the desired half marathon training plans.
Here is a sample of a weekly marathon training from Hal Higdon’s “Run Fast” book. This is a condensed version of training plans that you may find useful. First of all, it is important to note that the Hal Higdon 5K training style is not about just running every single day. There is a system that one should adhere to, as per schedule. For example, on Mondays and Wednesdays, the newbie marathon trainee is advised to do a combination of running and walking. On Tuesdays and Saturdays, Higdon tells the neophyte marathon runner to take a long distance run of around one a half mile to three miles.
On Thursdays, the newbie runner training for a 5K can run for 1.5 miles during the first four weeks of the training. For the second half of the eight-week training, trainees can run for two miles. Fridays are rest days so the body can recuperate from the strenuous activities. By Sunday, marathon newbies should do some heavy walking workout, from 30 to 60 minutes of continuous walking. By the end of this eight-week training plan, neophyte marathon runners will learn a lot about this sport, as well as their capacity as athletes.
When you are ready to start preparing for your first 5K, you need a training plan.
Here are five training plans that you should look at:
Frank Shorter’s Running for Peak Performance is one of our favorite training plans for learning how to run. Shorter keeps it simple and easy to follow, setting you up for success.
John Stanton’s Running is another great choice. Stanton is the owner and CEO of a major chain of running stores, but first, had to go through the transition from couch potato to 5k himself.
Dave Kuehl’s 3 Months to Your First 5k is a great training plan for those new to running. Kuehl covers all aspects of starting to run with a focus on those who are new to the sport.
Jeff Galloway is another running legend who has put out a host of books on running. His 5k approach is similar to that of John Stanton, by combining a run-walk-run strategy that improves endurance while minimizing the risk of injury.
Hal Higdon provides another training plan, although his strategy tends to be more focused on performance through lots of running.
Have a look at our reviews of these training plans and decide which one is best for you.
You can start running with very little expense. A pair of running shoes and some appropriate clothing are all you really need.
However, you can be a lot more successful, and much more likely to achieve your goals, by investing in some basic equipment, such as:
Running shoes. There is a vast range of choices in running shoes. You can find shoes that provide your feet with plenty of arch support, such as the Brooks Adrenaline GTS. Alternatively, you can go with shoes, such as the Nike Free, that provide no support and instead emphasize your own natural “barefoot running” style.
Running watches. You’ll need a watch to know how long you’ve been out running. But you can also use a GPS watch to tell you exactly how far you have run and how fast you are moving. The Garmin Forerunner is one of the most popular GPS watches for runners.
Treadmills. You may not have the option to run outside, or you may simply prefer to run in your own home. If so, you need a treadmill. You can get a good treadmill for as little as $100. One of our favorite affordable treadmills is Stamina InMotion II, which sells for about $130. You can find other great choices on this Amazon page, which summarizes some of the best deals on treadmills.
A water belt. You need to stay hydrated when you run and a good water belt will help you do that. One we particularly like is the Nathan Sports Hydration Pack.
Socks. Especially when you are starting, it is very easy to get blisters on your feet. The right socks can help prevent blisters, or at least reduce your chance of getting them.
Music and headphones. A lot of people enjoy running more with music, so don’t forget your iPod. And, you may want to invest in a better pair of headphones. Yurbuds are one solution for runners. These plastic attachments slip on to your existing earbuds, to prevent them from falling out when running.
As you start running, you’ll find that you get blisters on your feet. This is normal. The good news is that you’ll become less prone to blisters as you do more running.
One trick, for both beginners and veteran runners alike, is to reduce blisters by using a decent pair of socks. There are two recommended options here:
First, try out the Wrightsock Double Layer Running Socks. The double layers prevent the sock from causing abrasion against your skin. This is amazingly effective at preventing blisters.
Another great option is the injinji Performance Micro Toesocks. These socks are like gloves, in that they individually fit over each toe. While we are not used to putting on our socks toe by toe, the Injinji socks are also highly effective at preventing blisters, particularly on the sides of the toes. Injinji socks are particularly popular among distance runners, but beginners and short-distance runners will benefit from these also.
Chafing is hands-down the most irritating thing to happen when you’re a runner. This occurs when your legs rub against each other while running or jogging. Other times it’s also caused when a bit of your attire’s fabric rubs against your fit constantly, causing irritation. Repeated motion promotes chafing, so when you’re running, chafing is sometimes inevitable and you’ll just have to deal with it.
However, there is one particular product that can alleviate the irritation: an anti-chafing stick. There are not a lot of products dedicated to combat chafing, so it’s relatively easy to find the best one. That being said, you should check out the BodyGlide Anti-Chafing Stick 2.5oz, which has been getting rave reviews due to its non-greasiness which the competing products lack. Not only does it prevent chafing, the BodyGlide Anti-Chafing Stick 2.5oz is also known to counteract blisters and many kinds of sores.
The most interesting feature of this stick, however, is not the abovementioned benefits. It doesn’t clog your sweat in the process but instead lets it out in the air freely, which is impressive when you think of most products that prevent sweat from pouring out.
Lastly, the BodyGlide Anti-Chafing Stick 2.5oz is not made as a cure to chafing, but as prevention against it. This says something about the strong features of the product. If you’re now ready to undergo rigorous running and training, this anti-chafing product is not only ideal for you, but necessary.
If you’ve already purchased a treadmill for your training in the 5K distance, or if you have an existing treadmill at home, you may have been experiencing problems regarding its usage. More often than not, a treadmill can unintentionally cause floor scratches due to excessive movement. All sorts of heavy equipment (ski machines, exercise bikes, etc) really leave nasty-looking marks on the floors where they’re put, causing damage both to the floor and the equipment themselves. If you don’t want that to happen to your own treadmill you should strongly consider buying an ultra-cheap treadmat, such as the Body Solid Super Treadmill Mat.
The Body Solid Super Treadmill Mat is perfect for almost all kinds of aerobics equipment, from treadmills to ski exercisers, mainly because it is made of PVC (really tough material), is 36 inches wide and is 78 inches long. The 0.12-inch thickness is more than enough to protect the floors from potential damage that your treadmill can cause. Additionally, it can prolong the lifespan of your equipment because it keeps your equipment off of accumulating dust and reduces excessive vibration that wears the equipment quickly.
On the whole, the Body Solid Super Treadmill Mat is a good investment. The one-year warranty is also your assurance that this product can indeed work as intended, and really, any product that can prolong a life of another product (in this case a treadmill) is a good buy.
Perhaps an underrated accessory that you should bear in mind when training for marathons or when jogging in general is the insoles of your shoes. Why should one go looking for good insoles that are compatible to their feet? That’s because your feet will experience too much strain and pressure when running in longer and consistent durations. Without proper precaution you may experience very painful feet disorders such as a plantar fasciitis, which is the swelling of the foot’s bottom. This is an extremely common injury that many runners encounter in their careers, but thankfully, a good shoe insole can reduce the chances of such heel pain to a considerable extent.
A very common issue is that when you use an insole that was designed for low-arched feet but you have a high arch, you will experience severe pain. It’s the same thing for high arch insoles and low-arched feet going together. For example, should you buy the Superfeet Green Premium Insoles when you have a high-arched foot? The answer is yes. In fact, this may be the best insoles for high arches! It’s been designed to hold up a high arch whenever you jog, because it’s been observed that high arches tend to collapse when your foot lands on the ground, which contributes to pain problems.
Not only that, the Superfeet Green Premium Insoles is the hard plastic that can be located at the bottom area of the insole. This may seem to be counterintuitive, but it actually helps you exert less effort in absorbing the shock your feet may experience while continuously jogging. All in all, the Superfeet Green Premium Insoles are recommended and you should even buy at least all of your shoes a pair of Superfeet Green Premium Insoles, if you have a medium to high arch foot.
Most of us run with our earphones. This is good as it helps us pass the time without getting bored or tired. The music from our earphones distracts us a little so we don’t get too serious or somber while running long miles. The problem is, most earphones wouldn’t ever withstand the rain, the heat, or even your very own sweat. And sweat is a very important thing to consider when jogging with earphones us, as we will sweat profusely and this will compromise the well-being of our earphones.
Adidas has taken note of this common problem and partnering with Sennheiser they’ve invented the Adidas Sennheiser Sports Earbud Headphone . The partnership really makes sense when you explore this amazing product: Adidas’ sports knowledge makes sure that the product can withstood all sorts of external influences, and Sennheiser delivers excellent sound quality.
The Adidas Sennheiser Sports Earbud Headphone is about comfort, assuring you that you can listen to music without constantly re-inserting your earphones from falling. The neckband system keeps your headphone in place, and it can fit virtually any size of head because of its sheer flexibility. The cables are also short enough to guarantee you a hassle-free listening experience when running.
Add to that the superior quality of the Sennheiser sound, and you’ve really got yourself a winner at such a cheap price. Check the Adidas Sennheiser Sports Earbud Headphone and you’ll not regret its durability and sound quality, especially if you run often in rain or extreme heat.
There are not a lot of watches specifically designed for running. Sure, there are a lot of sports watches, but they don’t really focus on features that you’d like whenever you jog, such as a heart rate monitor.
An even more rare kind of sports watch is this – a watch that can actually become your personal trainer. What? A watch that can monitor your progress and even provide you insights as to how you should train? Is that possible? With the Garmin Forerunner Sport Watch, it actually is.
Be blown away with this watch’s really serious features such as a complete body monitor system – it can monitor your running times, the distances you take, your running pace, the calories your body is burning in real-time, and your heart rate as well. Wow! For a watch this cheap, there are just too many features rolled in one.
And it doesn’t even stop there. The Garmin Forerunner Sport Watch has a built-in program called Forerunner’s Virtual Partner, and by the name itself you can guess what it is – your watch will help you challenge your self by building a pace race with your virtual partner. Amazing, isn’t it? You can even share your running data with other people also using Garmin watches!
Truly the Garmin Forerunner Sport Watch is one of the most intelligent watches ever invented for running, if not the most intelligent.
When you train for marathons, do you find yourself wanting to carry along a few other items, especially essential ones like a water pack? Well, there is actually an elegant solution for that – a waist pack specifically designed for running. While there are many waist packs out there that are being sold, you will need to be careful yourself as most of these products don’t deliver. You need a waist pack that’s light weight and at the same time is capable of carrying a lot of items.
One such waist pack is the Nathan Sports Trail Hydration Pack, which is capable of carrying up to two water flasks at the same time using its innovative holsters. A large pocket is also easily accessible at the front of the Nathan Sports Trail Hydration Pack, which is secured by a durable zipper. The belt itself is made out of Titanium, especially made to reduce the incidence of too much chafing around the waist. On top of all that, you can carry an excess belt with you using this pack by hanging it on the belt’s keeper bands.
When you are ready to start preparing for your first 5K, you need a training plan.
.
are one solution for runners. These plastic attachments slip on to your existing earbuds, to prevent them from falling out when running.
. The double layers prevent the sock from causing abrasion against your skin. This is amazingly effective at preventing blisters.
. These socks are like gloves, in that they individually fit over each toe. While we are not used to putting on our socks toe by toe, the Injinji socks are also highly effective at preventing blisters, particularly on the sides of the toes. Injinji socks are particularly popular among distance runners, but beginners and short-distance runners will benefit from these also.
, which has been getting rave reviews due to its non-greasiness which the competing products lack. Not only does it prevent chafing, the 
.
when you have a high-arched foot? The answer is yes. In fact, this may be the best insoles for high arches! It’s been designed to hold up a high arch whenever you jog, because it’s been observed that high arches tend to collapse when your foot lands on the ground, which contributes to pain problems.
. The partnership really makes sense when you explore this amazing product: Adidas’ sports knowledge makes sure that the product can withstood all sorts of external influences, and Sennheiser delivers excellent sound quality.
, it actually is.
, which is capable of carrying up to two water flasks at the same time using its innovative holsters. A large pocket is also easily accessible at the front of the