This track will support and encourage all beginner walkers and runners to go from
“couch to 5K”!
Beginners are invited to participate in a comprehensive educational training toolkit
program with the ultimate goal of completing your first event at the Nationwide
Better Health Corporate Wellness 5K on Sunday, October 18, 2009.
Check out the calendar of FREE wellness events on the home page…all fitness levels
are welcome!
Take advantage of the group walking and running events and the fitness classes in
the Columbus Metro Parks. Socialize and have fun while performing cardiovascular,
strength training and stretching activities.
Step By Step Corporate Challenge 5K Training Program
You joined your corporate team, NOW WHAT?
- It’s easy! Simply contact your team captain and request the comprehensive 12 week
walking or running training program.
- Also review the 5K STARTER TRACK guidelines below.
The Basics
Before starting any strenuous fitness program, it is recommended to consult with
a physician. For most participants in any new activity, you can expect a few aches
and pains. The key is patience. Building strength and stamina is achieved through
consistent effort. By following the program guidelines most participants should
be successful in completing a 5K (3.1 miles) event.
As with starting any new exercise, participants can expect sore muscles. These aches
and pains are good sign! It means you are using muscles that have been dormant.
Stay positive. The muscle soreness will decrease as your body adjusts to the workload.
Training Programs
There are 3 different training levels outlined in the 5K Training program.
- Beginner
- Intermediate
- Advanced
Each program will highlight key areas to reach your goals within that level. A good
rule of thumb when choosing a program level is the ability to comfortably train
at the highest level of the preceding level. For instance: If you can train comfortably
at the highest levels of the beginner program, consider moving into the intermediate
level. Moving into the next level too quickly can result in injury.
Beginner
For those of you new to the sport, Welcome! Each individual is
unique and may be entering this program with varying degrees of fitness. For those
who enter this program from another non-running sport, like swimming or biking,
it is recommended to complete at least 6 weeks of the beginner program. Running
muscles in the feet and lower legs are developed over time. Accelerating the process
with more intense workouts in the intermediate or advanced programs can lead to
injury. It is much better to take a few weeks longer in reaching your goals than
being sidelined with injury.
Equipment
Footwear
The single most important piece of equipment for running is shoes. The following
is a guideline for choosing proper footwear. The best advice on footwear is “listen”
to your feet and legs when choosing shoes. What may be a great brand/model for your
friend could lead you to miles of misery or worse, injury.
Many running specialty stores have sales staff that are experienced runners who
can provide expertise and assist with a proper fit. Some running stores even offer
a treadmill or a carpeted area large enough to “test drive” the shoes. Some things
to consider when purchasing shoes:
- Do - Try on new shoes later in the day because your feet swell throughout the day.
- Do - Try on shoes with socks (thickness) you will be running in.
- Don’t – Buy shoes based on style over comfort and functionality. Your feet and legs
will pay the price.
- Manufacturers change their shoe lines. What worked last time may not this time.
Try them on even if they are the same brand and model.
Clothing
Like footwear, comfort is a must for clothing. The first consideration when choosing
clothing is the elements. Is your climate hot, cold or rainy? Keep your climate
and the season in mind when choosing your running attire.
A common mistake new runners make when running, is over-dressing. As you become
a seasoned runner, you will see many novice runners with sweatshirts or other apparel
tied around their waist or neck while competing in a race. This is an indication
they have over dressed. During training for your first 5K pay close attention to
the apparel that maintains your optimum comfort level. Your clothing choices should
provide sufficient ventilation to dissipate the heat and sweat. In cooler climates
layering is recommended. There are many brands of clothes designed specifically
for running. Check out your local running specialty store for a wide selection of
clothing.
Time to run!
So now that you have proper shoes and clothing it’s time to get out the door and
run! There’s no secret to running, it’s one foot in front of the other. At this
point, don’t worry about speed. Run at a pace that is comfortable enough to allow
you to complete the entire distance. This is the time to learn your ideal pace.
The training chart below shows a sample 8 week guideline that builds up gradually
and culminates with the Step By Step Corporate Challenge 5K race. There are rest
days and walking days built into the schedule. Take advantage of the rest and walking
days to allow your body to prepare for the next running workout.
What to expect on race day
Hungry Dog Hunts Best!
This is it! The day has arrived to put your hard work to the test. You wake up early
and eat a big breakfast. This is NOT advisable. A small breakfast consisting of
half bagel or dry toast and juice should be sufficient. You want to eliminate the
distraction of hunger, but not fill up. Once you start running, your hunger will
dissipate. Most races will have fruit, bagels or energy bars in the finish area
for hungry runners.
Hydration
Intake of liquids before and during the race depends on each individual and the
climate. The rule of thumb is, drink before you feel thirsty. Most races will have
“aid-stations” with water and/or sports drinks on the course and near the finish
area. Water is usually the best choice for hydration.
The starting line
Line up in the appropriate area with runners of the same ability. When runners line
up to race, the faster runners are the closest to the starting line. Lining up with
participants of equal ability will help prevent you from sprinting out too quickly
at the start when the adrenaline kicks in.