|Flying Pig Wellness Team
Who Dey 5K Training
By Betsy M. Ross
This fall, for the first time, the Flying Pig Marathon is organizing an event for one of its charity partners, the Marvin Lewis Community Fund. The inaugural Who Dey 5K and PigSkin Party (register at www.flyingpigmarathon.com) will be held on Sunday, November 14, 2010 with the run first, then the party to follow, all at Longworth Hall so fans can stick around and watch the Bengals take on the Colts in Indianapolis. Bengals fans of all ages and athletic abilities are encouraged to sign up! But even if you’ve never participated in any kind of walking or running event, you still have time to get off the couch and on the start line. John Sence, board member of the Flying Pig Marathon, a Flying Pig Wellness Team consultant and one of the Cincinnati area’s most accomplished local runners, has suggestions for new runners on how to get ready for the Who Dey 5K:
I’ve never walked a mile before, much less walk a 5K. I have no idea how to get started. Any suggestions?
I just use my old tennis shoes to walk. Are those OK?
Old tennis shoes are likely OK for this event, but you may want to consider having your shoes and foot gait reviewed by a professional if you intend on ramping up your training. There are shoes specifically designed for various kinds of foot-striking and this may help prevent you from getting injured. I would suggest a running/walking specialty store such as Bob Roncker’s Running Spot or Fleet Feet.
Can I train to do a 5K in just four weeks?
With a goal to "finish", you can certainly prepare in 4 weeks. The key is to set a realistic goal as to the amount of time you can commit per week (3-4 days, 20-30 minutes per day). If you can keep your commitment and start training at a modest level, you can certainly achieve your goal of finishing a 3.1 mile run/walk. Again, there are training groups in town that can help you design a plan to get you to the line. This type of setting provides you with training and a group of people that can help "push" you out the door to train. If you train on your own, find a time of day that works for you consistently. Some find mornings best, while others prefer evening or lunch hour. The key is to find a time that works and stick to it - put this on your calendar and make your "training" a priority.
I’m afraid I just won’t fit in with all these trained, fit runners, and I won’t finish. How do I not embarrass myself out there?
The Who Dey 5K is a "fun run" and will be catering to first time runners/walkers and those folks who simply want to support a great cause. You will find that almost all runners/walkers are incredibly supportive people who want to see you achieve your goal. The beauty of an event like this is that all participants can come to the starting line with different goals and come out at the end as a "winner" since they were successful in achieving their personal goals. The goal may have been to finish under acertain time or simply to finish without stopping. Whatever your goal, you will find a tremendous support group at this race.
Treadmill or sidewalk—how should I train?
Quite simply—whateveryou find more convenient. If you spend time in a gym, it may be easier to jump on a treadmill. However, given the typically great weather we have in the fall, it’s a good time to get out and pound the pavement. I think this all falls back into what works for you. We are all pulled in a number of different directions, so finding the most convenient method to stay active is crucial in today’s environment. Best of luck, and we’ll see you at the finish line!
The Flying Pig Wellness Team is a panel of health, wellness and exercise experts offering advice to runners and walkers on nutrition, mental preparation, cross training and injury prevention. Find out more about the Flying Pig Wellness Team at www.flyingpigmarathon.com
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