We have a couple of new questions to answer today in our short-answer format. The first was submitted on-line and the second one came up at a lunch with a group from The Sisterhood of the Shrinking Jeans this weekend at the Nike Women’s Marathon this weekend. Here we go:
The first question comes from Ann:
“I ran my first 5K this past weekend…I did make it to the finish line but most of it was done walking…I want to change that for the NEXT time, and yes there will be a NEXT time! How can I prepare better??…all of my training was on the treadmill so I know I need to train outside but beyond that I’m clueless!”
First, congratulations on finishing your first 5K race. Whatever way you did it — walking, running, crawling, it’s a big deal to finish the first one and it will likely lead you on to try to do more events in the future. Doing the first one — getting it out of the way, so to speak — opens a lot of doors by taking the scariness out of the whole thing. So good job!
There are really two questions here. One has to do with preparing for a race. I’ll simply give you the link to a training plan that can help you prepare for a next 5K. Try to get yourself into a routine, follow a training plan, and you’ll see rapid improvement.
The second part of the question has to do with moving from the treadmill to running outdoors. There are some differences between the two, so I’d thought that I’d explore that a little here today. The main difference is that there is no wind-resistance blowing against you when you’re running on the treadmill. When you run outside, you are actually moving through the air and you have to overcome that force to move forward. As you get faster, this becomes a larger factor in the difference between the two. What we like to recommend is that you set the treadmill on a 1.5 to 2.0% grade (incline) to increase the resistance against you. This helps off-set some of the difference.
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