More than 8 million people run 5Ks every year, making it the most popular race in America. If you’re not a runner, you’ve probably wondered what’s so special about a 5K.  

The K in 5K stands for kilometer; a 5K is basically a 3.18-mile run. It’s the perfect run for a beginner because it isn’t too easy or hard.  It provides a reasonable physical challenge that new runners can complete in as little as 7 weeks of training.

Benefits of Running a 5K

There are three main reasons why everyone should consider
running a 5K.

• Cardiovascular function

Preparing for and running a 5K improves cardiovascular function. The heart becomes more efficient at doing its job. Also, you’ll be gradually increasing your stamina and reducing your cardiovascular risk as you train.

• Weight loss

Running a 5K helps to get rid of stubborn fat by forcing the body to use up energy reserves. It also helps with controlling insulin and blood sugar, and lowers cholesterol and triglyceride levels.

• Mental health benefits

Running a 5K can be exhausting, especially if you’re a beginner. However, physical exhaustion triggers the release of neurotransmitters, which give you a sense of relief and boost mood, making it a great way to reduce stress.

From couch to 5K

You don’t have to be an experienced runner to run a 5K. Even a complete beginner can run one as long as they’re committed to prepare for it.

Start with a medical check-up

Obesity and certain heart conditions can be a hindrance to running long distances. If you’ve not been exercising and have chosen the 5K as your entry point into the world of fitness, you should get a medical examination first.

When you’ve been cleared medically, start with short distances and progressively build up. And remember, it’s not a good idea to endure chest or joint pain when running.

Keep it simple

Although you might be tempted to buy the latest running gear when first starting, it might not be necessary. Start with the basics like a good pair of running shoes and some music. Give yourself a chance to fall in love with running before investing a lot of money.

Train progressively

Keep track of your progress each time you go running; set a goal to run a little bit farther each time. You can start with jogging and then advance to running once your body has adapted to this new activity.

Pay attention to rest and recovery

As a novice, don’t run two days in a row. In fact, to avoid
injuries, start by running once or twice a week and then every other day until
your body adapts to the new training schedule.

Pay attention to hydration and proper nutrition

Dehydration makes you feel exhausted and gives you muscle cramps. So stay hydrated during and after your run. You’ll also have more energy if you follow proper nutrition by eating fruit, vegetables, and healthy proteins.

Don’t wait too long

You don’t need to run the entire 5K every time you do your practice run to be ready for the race. You’ll know it’s time to sign up for a race when you can run more than 2 miles continuously.

Remember, a 5K is meant to be completed and not necessarily won. So, the most important thing of all is to have fun!

The post Why Everyone Should Run a 5K appeared first on Lifestyle.

The idea of taking up running can be an exciting goal. But the actual act of running? Well, not so much for some people. In your mind you know 30 minutes of daily exercise can transform your health – and that running is great exercise, but, when you’re relaxing on the couch, lacing up your running shoes is the last thing you feel like doing…which is why you should probably do it!

If you’re committed to starting a running habit, there are things you can do to stay motivated and look forward to running. Here are five ways to make running seem less strenuous and more fun.

Sing Loud and Proud

Music makes running fun. You may create your own catchy playlist or search a music service like Spotify to see what other runners are listening to. Music gets the heart pumping and ignites each stride with determination.

If you still need an extra boost to keep things going, consider singing along to your favorite tracks. Sure, you might get a few crazy looks from passing drivers, but let them stare. You’ve got a run to finish! (This probably works best outdoors and not in the gym.)

It’s helpful to have more than one playlist to cycle through so you don’t get bored listening to the same old songs over and over again.

Pretend Someone is Chasing You

Have you ever had to suddenly make a run for it? Whether you were actually in danger or just dodging raindrops, you probably felt a jolt of adrenaline kick-in as you took off. Try to get your mind back into that mode by pretending someone is chasing you in the middle of your run (it’s probably best to not play this little mental game at night so you don’t freak yourself out).

Take the Road Less Traveled

Sometimes a change in routine works wonders for the mind. If you’re getting bored with your current running route, map out a new one, or, better yet, just go wherever the wind takes you. These days many high end trackers come with a GPS to ensure you won’t get lost and will faithfully lead you back to your starting point.

Run with a Friend

Running with a buddy makes running more fun. And if you really want to try something different, run with a friend you know is faster. It might be a struggle to keep up at first but you know in your heart that you welcome the challenge.

Race Against Yourself

If you don’t currently run with a stopwatch, get one and time yourself on your regular running route. Then pick one day each week when you race against your previous best time. There’s something about striving for a new personal best record that makes you forget about the pain and struggle.

Beginning a regular running routine can be made easier if you think of ways to distract yourself from the grueling grind of pounding the pavement. And the day quickly comes when you will finally get addicted to that runner’s high and can’t wait to lace up your shoes!

So, run with a friend, race against yourself, or take a different route to mix things up. Above all, maintain a positive attitude and keep at it because before long you’ll see that having a fit body is pretty fun as well, making every breathless step and drop of sweat worth it.

The post 5 Ways to Make Running Fun (Yes, Really) appeared first on Lifestyle.