Welcome back to this week’s edition of 2-Minute Tuesdays where we are talking about one exercise topic for two minutes and giving you three reasons why you should follow our advice. Now this week, we are talking to those of you who are preparing to run a 5k. You have a race coming up, and you want to make sure that your body is ready to rock and roll. What things do you need to do with your exercise in order to run this race safely and effectively?
1) Engage In Cross-Training
Exercise Tip Number 1 If You Are Running A 5k – make sure you are cross-training. By cross-training, we mean do more than just run. A lot of times when you are preparing for a race or a longer run, you do a lot of running. But, you still have to make sure you are including your weight training and other cardiovascular activities so you don’t get overuse injuries from running.
Action Step: Not sure where to start with your weight training? Download our free “5-Minute Mobility Check” here to help identify some of your limitations and what you can do about them!
Related: 3 Cardio Tips to Mnimize The Pounding On Your Joints
2) See Your Local MAT® Specialist
Exercise Tip Number 2 If You Are Running A 5k – make sure to go check in with your local MAT® Specialist. What they are going to do is make sure that all of your muscles are firing on all cylinders. This means that when you are running, all of your muscles are working as well as they can, your joints are stable and strong, and you stay protected.
Action Step: Interested in find our more about Muscle Activation Techniques®? Connect with an MAT® practitioner in your area here!
Related: Suffering from knee pain? We have some advice.
3) Start Training Early & Build Slowly
Exercise Tip Number 3 If You Are Running A 5k – make sure you start your training early and you build up slowly. Remember, your body will take time to adapt to new stressors. In this case, your new stressor is running. Make sure you start training for this 5k early so you have time to slowly build up the intensity and duration of your running.
Action Step: Always keep in mind that the goal of exercising is to improve your health, so if at any point during your training you feel like your health is being compromised, that is a clear indication that it is time to back off and slow down. Leave yourself plenty of time on the front end so you do not have to rush your training as the 5k approaches.