Tips For 5K Training at Home!
He was going to push the girls and walk, and I was going to run/jog.
Since his legs are so much longer than mine, my jog/run is his normal walk, so we expected to be at the same pace, and if it got to the point where I felt like I could push on faster, he wanted me to do so.
That was the plan.
I was training as much as I could on the treadmill at the gym, since it was still cold outside, here in Georgia.
The plan was moving right along, I was hitting great distances and times.
COVID-19 hit the United States, and it made it unsafe to go anywhere or do anything. At the time of writing this post, my gym has not closed. However, being a healthcare worker, I thought it best to not risk my chances of working out at the gym and coming into contact with someone who may be a carrier.
For the first week of "social distancing" I took a couple of rest days of working out- the reason being that the emotional turmoil of the anxiety and fear around everything with the coronavirus had literally worn me out.
Last night I had a great workout in the comfort of my home gym!
AKA: the space in my bedroom, with my own personal trainer via my iPad.
As I was finishing, I decided to figure out a way to not loose the stamina I had built so far, this year.
Just as I had silently made my mind up, my husband texted me to tell me he had cut me a path in our field, so that I can walk and jog in there. Also, it gives me a safe area to take the girls on walks! (Sweet hubs alert!)
So, here is my plan to train for a 5k, at home.
Hopefully, in the fall we can all get back to our normal race schedule, if even by Summer. Praying for that and our nation!
+This post may contain affiliate links, that of which may provide this website with a small income off any items sold to you the consumer, at no extra cost to the consumer. And, these are just my opinions, what works for me!
5K Training at Home
Cardio Cross Training
Cross train with exercises that get your heart rate and respiration rate up!
There are a couple of ways to do this. Cardio or weight lifting, even yoga, are great options, we will talk about each of these, as they do play an important role in your overall health, especially for someone in training.
Have questions about some of my routines or at workouts? I would be glad to answer all the questions, or even hook you up with a freebie! Message me!
Hit the Trail... or Road
Okay, so this is not technically "from home", but it is not on a track and not on a treadmill.
Take it from me- running outdoors and running on a treadmill are so different!
This is something I struggle with, being that I have the girls, and we live on somewhat of a busy road.
But, you have been training, building up stamina, it is time to take your hard work and begin putting it to use, and to see what you need to work on.
Start slow, start with one mile. Add in a half at a time.
Continue to build up to one long run a week.
Dial in Your Nutrition
If you are reading this during COVID-19 quarantine (this is still so weird to type), then finding the right foods or the foods you normally eat may be difficult. We have to go to three stores to find what we need, and while that is troublesome, it is okay.
However, don't let this stop you from eating the best you can.
When you are training for anything, you need to be eating with purpose.
Before I continue with this part of this post- I need to put a little disclaimer on here: I am NOT a dietitian, nutritionist, or anything of the sort.; nor did I stay at a Holiday Inn last night, so I can't even pretend. (Did you get that? No.. okay?!)
It is important that you eat a balanced diet.
Meaning balanced macros.
Meaning balanced numbers of carbohydrates (yes, CARBS!), fats, proteins and lots of water!
Carbohydrates (CARBS), they are NOT bad. They are NOT the devil.
Now, don't get me wrong, eating an ungodly amount of pasta, potato chips, or french fries is BAD.
You should be fueling with complex, healthy carbs.
Carbohydrates are a great source of fuel (energy) for your body.
Lean proteins are key.
Proteins are seen as the "building blocks" of life.
Proper amounts help you recover, and keep your body functioning properly.
You should have a greater portion of proteins after a run or workout, than anytime of the day.
Sources of protein:
Once again, this is all about healthy types.
Also, remember that fats take up more calories.
One gram of fat takes up about nine calories.
That adds up.
Eat fats in moderation like:
One of my favorite blogs Run With Caroline, she has TONS of tips and especially on what to eat, when to eat it, recovering, etc.
Remember to DRINK all the water!
I love Liquid IV and Hydrate, to help me replenish electrolytes and re-hydrate properly.
I just told you to rest?
Yes. I sure did.
When you are training for a 5K (or maybe more), your body needs time to recover.
Resting, along with proper training, is key into preventing your body from burning out, over fatigue, and resting can help your body in its weight loss journey, if your on that way of life.
Someways to do rest:
Have questions? I'd love to talk with you!
Hey Ya'll! My name is Amy, I am a girl mom (times two), married to one of my favorite guys, a daughter, a Jesus follower and so much more. I love preworkout and a great sweat, I collect books like trophies, I love to cook but hate a dirty kitchen. I love grungy country music, bell bottom pants, turquoise (the mineral) and converses. Our house is full of love and laughter as we navigate this busy life together, focusing on keeping the important parts of life the biggest parts, and building a healthy and safe place in our family of four!