Performance  Based Foundation

    For

    The Arts Center  

GETTING STARTED

Running a 5K is an excellent goal for new runners. You'll get lots of motivation, as well as enjoyment, from participating in a race. A 5K race is 5 kilometers long, which is 3.1 miles. It is the perfect distance for first-timers. Even if you're a couch potato, you can be ready for a 5K in a couple of months.------

Before you even take your first steps, here are some important basics you should know.

• Get Medical Clearance 
• If you're new to running, getting a physical exam from your doctor should be a bigger priority than choosing a good pair of running shoes.
• Run as a team....Yes, do a team challenge it's more fun if you are not an avid runner.             

  How to Do a Proper Warm-up

  • It's not a good idea to stretch cold muscles, so don't start with stretching.
  • Do about 5 to 10 minutes of light aerobic exercise to loosen up your muscles and warm you up for your run. Some good pre-run warm-up exercises include walking briskly, marching, jogging slowly, or cycling on a stationary bike. Make sure you don't rush your warm-up.
  Begin your run. Don't start out racing, but instead jog slowly at first and gradually build up your speed. You should be breathing very easily. If you feel yourself getting out of breath, slow down.

  How to Do a Proper Cool down

  • After you finish your run, cool down by walking or slowly jogging for 5 to 10 minutes. Your breathing and heart rate should gradually return to normal.
  • Drink water or sports drink to replenish yourself.
  • Now is a good time to stretch since your muscles are warmed-up. Stretching is easier when your body is still warm after your cool down.
    • Drink water at the end of your workouts to rehydrate. If it's hot and humid, you should also drink some water (about 4-6 ounces) halfway through your workout.
    Use your breathing as your guide during your running segments. You should be able to carry on a conversation while running and your breathing shouldn't be heavy.

  • FITNESS BLOGGERS

    https://www.healthline.com/health/fitness-exercise/best-blogs-of-the-year