Training for a 5K: Swingers Discussion 2130371024

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Training for a 5K: Swingers Discussion 2130371024

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TOPIC: Training for a 5K

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User Details are only visible to members.	Couple things to consider if you get shin splints. 1) shoes. don't use old shoes. running/jogging shoes have ~100 miles before the insides are no longer providing any decent support. 2) your foot strike on the ground. are you slamming or lightly landing? running on your tippy toes? letting your knees go too far behind you? do a search on "pose running" for some tips. 3) proper warmup. stand with weight on your heels and lift toes up and down, rotate foot around the ankle. look for shin/calf warmups online. 4) what surface are you jogging on? avoid sidewalks as much as you can. cement is very hard. asphalt is softer. school tracks are nicest. chances are your 5K will be on street (asphalt). Training couch to 5K. There are lots of programs out there. Don't think you have to jog continuous right now. Here is a slow version: Start with 1/4 mile jog + 1/4 mile walk/repeat to a total of 1 mile a day for the first week, then increase 1/2 mile total every week to a goal of 3.5 miles. Then advance to 1/2 mile jog + 1/4 mile walk, 3/4 mile jog + 1/4 mile walk, 1 mile jog + 1/4 mile walk, 1.5 mile jog + 1/4 mile walk, etc. Gradual increase in jogging mileage should improve your leg muscle capacity. Nice thing about these types of 5Ks is that it's not about the speed, it's about the fun. Even if you walk some of it. mrs svc
Las Vegas NV			Username hidden (830 post)

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TOPIC: Training for a 5K