It’s week two of training for a 5K. How do you feel?

Are you ready to up your workout level a little?

This week’s program

This week’s program increases the alternate running/walking from one minute of running to two minutes and decreases walking from four to three minutes.

Here’s the program for this week:

Week 2 of the 10-week training program from Road Runners Club of America

• Warm up: walk 5 minutes

• Alternate: run 2 minutes, walk 3 minutes for 30 minutes

• Stretches and strength work

Tips



The following are some tips from the Road Runners Club of America to help keep you going and safe:

• Remember do not run every day. Alternate and run three to four times a week. A day off gives muscles a chance to rest, according to the RRCA. Runners should try other activities on their off days to provide variety and to keep interest up.

• For those who don’t have the time to warm up and stretch, start with a couple of minutes of brisk walking, gradually easing into a slow jog, then a run.

• Not finding the time to train? Get up earlier. Running first thing in the morning guarantees a run will get done.

• Make the commitment. Explain to your family that this is important to you and have them help you accommodate working a run into your schedule.

• Don’t give up.

What to wear?



SHOES: According to the RRCA, choose a good pair of running shoes — make sure they are made specifically for running. They do not have to be the most expensive shoes available. Find a store that specializes in running if possible. The sales person should analyze your gait and in-step to make sure the recommended shoes will provide the needed support and fit to avoid discomfort and injury.

Test the shoes in the store.

Compare them with other brands.

Pick a shoe based on fit not on looks.

Replace shoes every 300 to 500 miles.

CLOTHING: Make sure clothing is weather appropriate, breathable (cotton clothing and socks can cause discomfort and chafing).

Wear clothing in layers so the warm air can be trapped between the layers. Depending on the weather conditions, two to four layers on the trunk and one to two layers on the legs are appropriate. Outer layers may include vents and zippers to allow excess heat to escape as the body gets warmer.

On windy days, wear a wind-resistant material on the outside.

The best material are ones that wick sweat away from the body, including wool, silk or synthetics including polypropylene or polyester.

Hat and gloves are crucial during cold weather.

On windy days, runners can wear goggles or eye glasses for protection.

During darker hours, the outer layers should be light-colored and have reflective material.

When the weather starts getting warmer, it’s important to take precautions to avoid becoming overheated.

The RRCA recommends the following tips for running during hot weather:

• Wear breathable clothing that will keep you cool and wick away the sweat. Clothing should be light colored that allows you to be visible to others. Do not wear long sleeves, pants or sweatsuits.

• Wear a hat to avoid having sun on your face. You might also want to wear sunglasses.

• Wear sunscreen.

• Carry some sort of water bottle or water storage sack to maintain hydration in the heat.



Upcoming 5Ks



April 2 — Green Day 5K, Goshen

April 24 — Wakarusa Maple Syrup Festival 5K, Wakarusa; start time, 8 a.m.

May 1 — Mayfest Road Race 4-mile, Shipshewana; start time, 8 a.m.

May 29 — Two Rivers Meet 5K/10K/15K, Elkhart

June 12 — Up with Downs Syndrome, Goshen

June 12 — Rhapsody in Green “Get Your Run On” 10K/5K run and walk, 400 meter fun run, Elkhart YMCA; start time 8 a.m.

June 19 — Courthouse Classic 5K, LaGrange; start time, 8:30 a.m.

July 3 — Wawasee Flotilla Race 3.3 or 8 mile, Syracuse

July 3 — Topeka Fourth of July 5K, Topeka

July 10 — Fruit Hills Classic 5K, Bristol

July 25 — Parade 5000, Goshen; start time, 1 p.m.

Aug. 13 — Middlebury Mile, Middlebury



‘Run Your First 5K’



NAPPANEE — On April 12, Nappanee Health and Fitness will begin “Run Your First 5K.”

Over the course of eight weeks, participants will ready themselves for South Bend’s Sunburst Race June 5, as they are mentored by experienced runners.

In addition to group runs three times a week, the program incorporates strength and flexibility training.

“Run Your First 5K” is designed for the beginning runner, but veteran runners are also welcome.

The program is open to the general public and members of Nappanee Health and Fitness. Informational meetings will take place at 7 p.m. Monday and Tuesday at Nappanee Health and Fitness, 158 E. Market St., Nappanee.

For registration details, visit www.nappaneehealthandfitness.com.

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