We have a guest writer for this week’s newsletter! Erik Taylor, of Taylor's Fitness, is a local personal trainer in the South Bay and has a long history of running. You can check out more about him here: www.taylorsfitness.com. Read on to find out his helpful tips to train for the #stpats5k!
Keep It Simple
Let’s not make things harder than they need to be! Training for a 5K should be simple, progressive and fun. The beauty of a 5K is there isn’t a massive time commitment like there is with a half or full marathon. There are plenty of runners that will step to the line on that Sunday that may only run 2 days a week and they will run well.
As you know, you will always increase your chances of success with proper training and having some patience during that first mile of the race. So the goods news is you still have time on your side to get some quality training weeks under your belt before race day.
Here are tips to ensure that you have success:
1. You need to be logging in miles each week. Whether it is just cruising around your neighborhood, hammering out hill repeats or spending some time on the oval doing intervals - you need to be running. Think of running as a skill, running goes way beyond your cardiovascular system. There is a flow to running that only runners know, the more you practice your skill the better you will get at getting into that rhythm. Make getting in prescribed runs in each week a priority.
2. If you are after a great performance, your training has to be progressive. You need to be running faster on your daily route or scheduled intervals or running longer on your long runs. This is where it helps to have a training partner or training group to run with, it’s always easier to push yourself when there are others doing it right alongside you. Do not become a creature of habit and run the same workouts in the same times each week. You have got to push yourself! On the flip side, if you just want to go run and have fun, your training is less specific. Your goal is just to hit your weekly mileage.
3. Patience!!! You have to have patience when you are out there; too many people get caught up in the moment at the start of the race and go out way too hard. These people will pay dearly at the end of the race. Focus on being relaxed at the start and staying within your ability that first mile.
4. You need to strength train. Strength training should supplement your running, not the other way around. A little can go a long way - push-ups, chin-ups, shoulder presses, ab work and squats can help you be a more efficient runner and a more complete athlete. Strength training workouts should be 20-40 minutes long and no more than 2 times a week if running is your primary focus. Remember you don’t need to belong to a gym to get a quality strength training session in - body weight exercises or suspension trainers are a great and quick way to knock out a workout.
5. If your goal is performance, you need to have a strategy in place for race day. Have an idea of the mile splits you need to hit to reach your goal race time. This is where technology can be your friend. A GPS unit can help you stay on your target pace and will help increase your chances of reaching those goals you set. Your other option is to find a racing partner that is trying to run around the same time as you. Teamwork can go a long way - being accountable, pushing each other and a little cheerleading will only help.
6. Have fun! Whether you want to set a personal record or just cross the finish line, it is a win. You got out there and you competed!
REGISTRATION IS OPEN
Online registration closes March 9th at midnight. You will still be able to register in person at the Village Runner in Redondo Beach on March 11th and race morning on March 12th. We offer something for everyone - you can walk, run or have your little ones participate in the Chase Stecyk Leprechaun Dash For Gold.
- 5K Run/Walk $40
- Kids Dash $30
(fees are non-refundable)
HOW TO REGISTER
Download the 2017 entry form here and return to either Village Runner location by mail or you may drop it off in-person.
Gather up your friends, your family and get your little leprechauns in on the merriment too! We'll have a Costume Contest before the race at 7:30 a.m. and enter to win Village Runner gift certificates!
- 1st place - $100
- 2nd place - $75
- 3rd place - $50
RACE DAY IS SUNDAY, MARCH 12, 2017
- Late Registration - 6:30 a.m. on 3.12.17
- 5K Run/Walk - 8 a.m.
- Kids Dash - 9:30 a.m.
- Packet Pick-Up - 12:00 p.m.-7:00 p.m., 3.11.17 at Village Runner, Redondo Beach
- Awards Ceremony for the overall top 3 Male & Female winners
- Day of Event Expo with food, drinks & live entertainment
- After party at Rock & Brews, Redondo Beach
Image Credit: SCS Photoworks
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