[edit] TRAIN TO WIN!

Article by Aarti Patel

Aarti Patel is certified by the American Council on Exercise (ACE) as a Personal Trainer, Group Fitness Instructor and a Lifestyle and Weight Management Consultant. She is the owner of Aarti Fitness a personal training studio in Chamblee, GA. For more information please visit http://www.aartifitness.com.

Running (or walking) a 5k race is a great way to support a community cause, meet new people or just simply work towards a goal which is to get in shape. There are several things you should keep in mind in order to prepare for the race so it turns out to be an enjoyable moving experience for you. First and foremost, you should check with your doctor to make sure running is right for you. Those who are overweight, have orthopedic or heart problems should bypass running and stick to walking. If you are a sedentary person, do not expect to run the race without some type of fitness training. Once you have the green light to start from your doctor, implement a fitness program which gradually starts out with walking and strength training to prepare you to run. The following 5 week fitness program is ideal for those who have been sedentary and want to run the race.

Week 1 – Walk 4-5 days for 30 minutes (gradually increase the pace to a brisk walk towards the end of the week.)

Week 2 – Walk 4-5 days for 30 minutes. At the end of the first 15 minutes add a 30-60 second jog.

Week 3 – Walk 4-5 days for 40 minutes adding a one minute jog after every 10 minutes.Finish this workout with 3 sets of 15 squats.

Week 4 - Walk 4-5 days for 30-40 minutes adding a one minute jog after every 5 minutes. Finish this workout with 3 sets of 15 lunges.

Week 5 - Walk 4-5 days for 30 - 40 minutes adding a two minute jog after every 3 minutes. Finish this workout with 3 sets of 20 lunges and 3 sets of 20 squats.

If during the week you happen to be sore, allow your body to rest the next day and then continue with your workout. During your training make sure you are drinking plenty of water, getting enough sleep and eating a nutritious diet. Also remember to wear good fitting running shoes as they can help prevent blisters, shin splints and sore muscles. Those who are in good shape may progress at a quicker rate by increasing their running time and intensity while those who are less fit will need to progress gradually.

The day of the race: Make sure to get plenty of rest the night before. Do not do a workout the day before the race to allow your muscles to rest. The morning of the race, be sure to eat a light breakfast at least 1 to 1 ½ hours before the race. Foods such as breads, cereals and fruits such as bananas are a good choice. Drink 8 – 10 oz of water an hour before the race. Wear comfortable breathable clothing. Well fitting good quality running shoes that have been broken in are a must in order to avoid blisters. Keep yourself well hydrated during the race. Also, arrive early for the race to ensure an adequate warm up and that last minute bathroom run! And finally, above all, enjoy the day, have fun and know that you are supporting a wonderful cause!

Please check with your doctor before beginning an exercise program. Please know that an unsupervised exercise program may result in injury. The information provided in this article is general and in no way a substitute for personal fitness training. Vibha along with Aarti Fitness, LLC disclaim any liabilities or loss in connection with this exercise program or advice given herein. Please consult a fitness trainer to receive individualized personal training for the race.