Hit Your Sub-30 Minute 5K
This year I set myself the goal to do a 28-minute 5K run. This isn’t a goal completely out of the realm of possibilities for me. I am pretty fit and healthy, play sports and have done the occasional 5K local fun runs.
I’m currently not in the headspace for this AT ALL, but I am determined to be. And I’m telling myself that’s all that matters, but if I don’t do anything about it, this goal will not be achieved, and will turn into a 2025 goal, and so on…
I always find it difficult this time of year to start a fitness journey. All other changes I might want to make in the New Year, I can usually muster up to energy, start eating cleaner after indulging at Christmas, start keeping my space clean and tidy, begin a new habit or learn something new. But January… it’s cold and wet and dark… all things which say to me it’s okay to skip this month and start when it’s getting warmer and brighter.
Well not this year!! I’ve given myself a week to feel this way and now the fitness journey begins! Here are a few tips and tricks I am following in order to hit my goals (and become a running girly).
Structure a Training Plan
Couch to 5K is my go-to for this. Following a well-designed training plan that includes a mix of interval training, longer distance runs and rest days help you stay motivated, build speed and endurance and prevent injuries! They can also hold you accountable to complete each day, which when feeling unmotivated, can be a real push to carry on.
Proper Warm-up and Cool Down
Warm up your muscles with dynamic stretches before each run to avoid injuries and be sure to stretch out your muscles with static stretches to aid your recovery. Youtube is an excellent platform to find warm-up and cool down workouts which best work for you.
Have Something to Aim For
By signing yourself up for an organised run, you are giving yourself a deadline to complete your goal by. Give yourself ample time, maybe a few months, and this deadline will give you the motivation to get out of bed and get training!
Get the Gear (and an idea…)
Having the right running equipment is integral for your form, avoiding injury and tracking your progress. This doesn’t mean you have to fork out hundreds on new running trainers, an Apple watch and running vests, but ensuring you are wearing the right trainers for proper support, offering stability and enhancing comfort while running aligns with your body mechanics, contributing to a higher performance and reducing long-term damage.