Benefits of doing a 5k in New Orleans

May 24, 2011

1

Have you ever considered running a 5K? The benefits may surprise you.

A 5K race is 3.1 miles, the perfect distance for beginning runners. It’s a realistic, attainable goal that’s fun and satisfying to achieve.

Here are 5 rewards you will reap:

1) Tone Your Legs:

Runners have awesome legs. Muscular, toned and tan. Training for a 5K will get you on pace for your own set of lean limbs.

-Calves: Not the easiest muscle to tone in the gym, but these lanky muscles are quickly toned by running. A proper runner’s stride has your foot landing in a rolling motion, heel to toe. As you push off with your toe, feel a firm contraction in your calves. Push your calves to the limit by running in sand or gravel.

No Thumping! You know your stride is stiff when you hear a thumping sound with each step. When you lightly roll your foot from heel to toe, you take pressure off of your lower back. Remember, thumping feet lead to a sore back. 

-Glutes: Running is a great way to firm up your glutes. To really raise your glutes take your training to the hills or do bleacher runs.

-Thighs: Who doesn’t want slimmer thighs? Running does wonders for shaping and slimming your thighs, right where it counts.

2) Support A Cause

By participating in a 5K you get in shape while supporting a cause. Most 5K races are put on by charities or non-profit  organizations. Many times you have the opportunity to raise funds and community awareness through your involvement.

3) Flatten Your Abs


Running burns a massive amount of calories. This means you’ll find your body quickly morphing into that of a lean athlete. Don’t over-compensate the extra calories burned by eating too many carbs. Manage your portions to reap the most belly shrinking benefits.

While running is an amazing way to transform your body, running alone won’t deliver complete results.  Resistance training is an equally important part of the equation.


With resistance training you get:

-Raised Metabolism: Resistance training raises your metabolism for an extended period of time, even after the workout is finished. This means more calories burned. Also resistance training adds muscle to your body, which raises your resting metabolism to burn even more calories when you aren’t exercising.

-Upper Body Muscle Tone: While running is great for adding lower body muscle tone, it won’t do much for your upper body. With resistance training you target the muscles of your upper body to create a symmetric physique.

-Muscle Confusion: With resistance training there are endless variations of movements you can do in order to keep your muscles guessing. Never allow your routine to grow stale by doing the same motions over and over again.

4) Make New Friends


Athletic endeavors are a relaxed way to make new friends and form connections within your community. Join a local New Orleans running and exercise group to assist your training or start your own group of 5K hopefuls in your neighborhood. Your group could run the 5K together for support. Who knows, you may make new friends for life.


5) Start A Habit


Although you may find it hard to believe, especially if you haven’t yet run your first 5K, racing is addicting. The satisfaction of accomplishing your goal, along with the exciting changes in your body, will likely lead you to another race. It’s not far fetched that you’ll build your training up to run a marathon.

The following training plan will prepare beginners to finish a 5K comfortably.

Perform the workouts three times each week, with at least a day between workouts. Be sure to begin each workout with a brisk five-minute warm-up walk.

Week 1: Walk 20 to 30 minutes.

Week 2: Alternate walking 3 minutes with running 30 to 60 seconds for a total of 20 to 25 minutes.

Week 3: Alternate walking 2 minutes with running 1 minute for 24 to 30 minutes total.

Week 4: Walk 1.5 minutes, run 1.5 minutes; walk 3 minutes, run 3 minutes. Repeat three times for 27 minutes total.

Week 5: Run 3 minutes, walk 1.5 minutes; run 5 minutes, walk 2.5 minutes; run 3 minutes, walk 1.5  minutes; run 5 minutes, walk 1.5 minutes; run 5 minutes, walk 2 minutes–for 30 minutes total.

Week 6: Two days this week, alternate running 5 minutes and walking 3 minutes for 30 minutes total. On day three, run 8 minutes and walk 5 minutes twice for 26 minutes total.

Week 7: On day one, run 5 minutes, walk 3 minutes, run 8 minutes, walk 3 minutes, run 5 minutes–for 24 minutes total. On days two and three, run 10 minutes, walk 3, run 10 for 23 total.

Week 8:
Run 25 minutes.

Week 9: Run 28 minutes.

Week 10: On day one, run 30 minutes. On day two, run 31. On day three, run 5K.

Running is great, but as we touched on above, resistance training is essential for achieving outstanding results. The best way to get into amazing shape is with a challenging and dynamic exercise routine.

Click here to get started on your own New Orleans exercise program that will lead to more rewards than you ever dreamed of.

Make sure  to leave a facebook comment below!

Filed under Blogs Fat Loss Strategies Workouts by

Permalink Print Comment

Comments on Benefits of doing a 5k in New Orleans »

May 24, 2011

Jess @ 5:50 am

Hey Jonas, Thank you for writing this article. I will be running my first 5k next month and I really didn’t know where to start at. I will be joining your boot camp next month to help me prep because my strength needs to come up. I really want to feel strong when running.
Thanks!
Jess

Leave a Comment

 

NOLA Trainer