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5K Preparation

October 4, 2010

Huffing For Stuffing Preparation

 Thank you for showing your interest in the 5k run! This is a program for beginners. It does not mean that if you are not a beginner you may not join, but just to be aware that we are going to start out basic and make our way gradually to the 3.1 mile goal.

Gear needed for running

  • Running shoes
  • Gloves
  • Hat
  • Running tights or sweats
  • Jacket (warm jacket, rain jacket)

(Best to come dressed in layers. If you are hot it is way easier to just take something off than to be too cold.) We will be running outside every Tuesday, even if it is cold or there is snow on the ground so please come prepared!

Fuel for your run

            It is important when starting any sort of exercise program to nourish your body so you may perform your best. Something to focus on is making sure you are hydrated. It is recommended that you drink at least 2 nalgenes (64 oz) of water throughout the day. Then after our run you will want to drink 8 oz of water every hour until you go to bed. Also, it is important to focus on eating the right amount so that you have enough energy for your run! This means you would most likely have your three meals a day (breakfast, lunch, and dinner). Then maybe a few light snacks in between whether it’s a little bit of almonds, a piece of fruit, or a granola bar. Many people may experience stomach cramps while running. Often times this is due to not having enough time in between your last meal and a run for gastric emptying. You want to eat your last bigger meal at least 2-3 hours before your run and just have a light carbohydrate snack 1 hour before your run if you are hungry. The best recovery snack after exercise is 8 oz glass of 1-2% chocolate milk. It has the right 4 to 1 ratio of carbohydrates to protein for your body to recover.

Body stiffness/soreness

            Delayed onset of muscle soreness (DOMS) is the soreness felt in the muscles throughout the body 12-24 hours after exercise. This soreness is due to the tiny micro-tears that occur in your muscles and the lactic acid and hydrogen ion accumulation that comes along with most new physical strain put on your body. Though you may feel stiff and tired it is best to keep moving. You will want to make sure you stretch after every workout holding your stretches for 30 seconds to 2 minutes. Instead of saying you are too sore and sitting down all day, get up and go for a light walk, this will help clear the lactic acid accumulation from your muscles causing you to feel better! The good news, as we start to run more frequently you will increase your lactate threshold and will not be as sore anymore!!!

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