Incorporating walking, jogging, or running into your fitness plan has been proven to boost your immune system, prevent high blood pressure, build muscle strength, and improve overall mental health. With warmer weather and more daylight hours here, now is the perfect time to get into the right mindset and start logging miles.
Grab a pair of good running shoes, proper workout attire, and these five steps to put your plan into action:
- Set a goal. Start with setting a SMART (specific, measurable, action-based, realistic, timely) goal. The goal could focus around completing a certain distance (1-mile, 5K, 10K, 13.1, marathon, etc.), achieving a new personal best time, or competing in a certain number of races, for example. Focus on what YOU want to achieve, as this helps keep you on track and aligned throughout your training.
- Start slow and keep a consistent schedule. Whether your goal is focused around a 1-mile race or a marathon, ease into your training. The last thing you want to is to sustain an injury causing a break from your training. Start with low mileage and low intensity. Progress each week in mileage and/or intensity to allow your body to adjust and get stronger as your training builds.
Consistency is also key. Create a schedule that works for you and stick to it as close as possible each week. This helps get your body into a routine, while also helping with injury prevention.
- Don’t forget the “little” things. The actions you do outside of your training plan are just as important and impactful to your overall success. Little things such as nutrition, hydration, stretching, and sleep add up and can make a big impact to your training success.
Warm-up and cool down: Before you start working out, make sure you warm up with some dynamic stretches to get your heart pumping and muscles loosened. Leg lifts, lunges, high knees, and leg swings are easy exercises to prepare your body for a workout and prevent injury. After your workout, do some static stretches to minimize next day soreness.
- Your body needs the right nutrients to get you through your workouts and recover properly. Fuel your body with healthy foods and stay hydrated throughout the day. Carry a water bottle with you as a reminder, and try to avoid feelings of thirst.
- Last but not least, make sure you are getting at least 7 hours of sleep each night to help your body recover and be ready for the next training session.
- Make time for days of rest. Rest days are just as important as training days, so make sure you incorporate them within your training plan. One to two rest days each week is common. Get the most out of rest days by continuing with a healthy diet and good water intake. These steps will help your muscles heal quickly and allow you to continue with your training schedule.
- All races are good races! Don’t forget to remind yourself that just by getting out there and pushing your body through a workout or race, you’re coming away stronger, more confident, and better prepared for the next one. No matter the results, be proud of the accomplishment and the fact that you made the effort!
Want some motivation?
Set a goal for yourself and find an upcoming race in your area and register for it. This will give you a target to aim your training on.
Here are a few summer and fall races in Fort Wayne:
RACE WHEN WHERE
FWRC JP Jones Just Plain 10K, 3.3K Saturday, June 11 @ 8:00AM Foster Park Pavilion #2
Corporate 5K Thursday, June 30 @ 6:00PM The Plex North
Run, White and Blue 5K Monday, July 4 @ 10:00AM Foster Park Pavilion #1
Runners on Parade Saturday, July 9 @ 8:00AM Headwaters Park
Run for Beer Saturday, July 23 @ 11:00AM 2Toms Brewing
Fort4Fitness Fall Festival Saturday, October 1 @ 7:30AM Parkview Field
Battle Rattle 5K Saturday, October 29 @ 9:00AM 7914 W Cook Rd.
FW Hot Cider Hustle 5K Sunday, October 30 @ 8:30AM Allen County War Memorial Coliseum
