Make A Plan
A good training plan is the secret to success! Whether this is your first 10K/5K or you want to compete for placement - the key to training is beginning gently and gradually increasing your duration and intensity. Always remember - you can do it! And we’re here to help. Check out the training tips below to start preparing your body now!
Get Up and Get Out!
Wanna get started? Go to the park, take a hike, or ride a bike. Anything that gets your legs moving and heart pumping is beneficial! Physical activity is the best way to increase your energy, lift your mood, and kick your self-esteem into shape too. If you are very overweight, a heavy smoker, receiving medication, pregnant, or haven't exercised for many years, please consult your doctor before beginning training.
If you're a 10K runner, your program should consist of easy, long, speed, and hill runs.
Easy Runs. Put one foot in-front of the other and run. That’s it. Speed is not important: the key is finding a pace that feels comfortable to you. If you can’t utter a word because you’re out of breath you’re running too hard. If you can sing the national anthem in both languages with no difficulty then try pushing yourself a little more. Don’t worry too much about form. The important thing is to cover kilometres.
Long Runs. Once a week, a long run should be included in your workout. Anything over 7-9K is considered a long run. And you’ll want to run 10K a few times to make sure you can go the distance on the event.
Speed Runs. Incorporate occasional speed runs into your routine to help improve your performance in the 10K race. Speed runs consist of short intervals completed at faster than normal speeds. It should feel like you’re working hard, but not your maximum speed.
Hill Runs. Hill workouts will also help build strength and speed. These workouts are short, repeated runs up a hill of moderate grade.
If you’re a 5K walker, the best way to train is to walk and cross train. You should alternate slow speed and hill walking to build your muscles.
Keeping It Interesting
A changing route with varied surfaces will help save your legs and prevent boredom. If you enjoy the roads, give yourself an occasional break and make use of the things around you. A track, treadmills, grass, or sand - running on any spongy surface will take pressure off your joints.
Dress For Success
You must wear a good pair of shoes. Ask an expert at a local sports shop for their advice on the best type of shoe for you. Don’t wear new shoes to The Underwear Affair - it will only result in blisters. Sport socks are also very important in keeping your feet comfy, dry, and happy.
Aside from shoes, the sky is the limit - boas, boxers, tracksuits, or capes - wear whatever you want! Costumes can be crazy, but show-up in what makes you feel comfortable.
Know Your Limits
If you’re not feeling well it’s best to rest rather than risk illness or injury. In general, training through illness will delay your recovery and exercising through a cold or flu isn't good for you. Also, be sure to let your Wheaties settle to prevent indigestion during training.
The most important component in any running program is rest. Without proper rest your muscles won’t have an opportunity to recover. On your rest days you can either relax or cross train - it’s totally up to you.
Stretch It Out
Follow each training session with a cool down period. It’s very important to stretch both before and after training to minimize any tightness and help prevent injury.
Pump It Up
Strength training can consist of push-ups, pull-ups, free weights, or wrangling toddlers. The main idea is to use reps, sets, and tempo to build muscle and endurance.
Find a Buddy
Working out with a friend can help you stay on track. If you can’t find a pal that wants to commit, run with a dog. They’re always willing and will agree with everything you say!
Try New Things
Lap swimming, cycling, cross-country skiing, snowshoeing, or yoga are all great workouts that will complement your training. So choose your favorite activity and have fun with it! Do pilates, kayak, salsa dance, or play basketball - just find a cross training activity that fits your lifestyle. Whatever you choose will complement your regimen - and might even help you find a date!
Prepare For Take Off
In the week before The Underwear Affair, plan to run or walk 5-8K in the early part of the week and allow a day or two of rest before Saturday. MAKE SURE TO STAY HYDRATED. Water and sports drinks are the best fluid replacements, so alternate them. Drink them before, during, and after all your workouts for peak performance. Eat a light, nutritious dinner the night before your race, get to bed early and go for it!