Tips For 5K Training at Home!

Last Summer, I really fell in love with running. 

Okay, so, more like jogging, but either way, that is a entire new level to "more in shape Amy". 

I have never been a runner, jogger or anything of the sort. I remember my middle school physical education teacher making fun of me for not being able to run a mile in less than twenty minutes. 

I just couldn't. 

I didn't know how to make my body push through the discomfort, and breath correctly. I am still improving my gait, my breathing techniques... all of it. 

At the beginning of this year, I planned to sign up for my first 5K ever. This was huge for me. My husband was even going to do it with me; we were going to put the girls in their stroller and do it as a family! 

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.

UNTIL.....

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. 

1. HIIT, Cardio Routines, Sprints
   - HIIT- high intesnity interval training is great for helping burn off unwanted belly fat that can slow you down, and it helps increase your stamina! Yes and yes!
   - Cardio Routines - my favorite, okay I love to hate these cardio routines, but the workout programs I do, have amazing cardio routines that don't include actual running, and while I am not good at them, I make myself do them, or try, These routines are so helpful in helping me build stamina, build muscles that can endure running.
   -Sprints- Ugh. Something else I am really not good at. But, I do kind of like them! Sprints can really help you build stamina, and also, build speed. I know I am never going to be a top finisher in a race, it is not even about that. But, I do want to do my best, and that means making better mile times. 
2. Weight Training
   - weight training will always have a spot in my heart. That is another story, for another time. If you think that runners shouldn't come close to weights, you are so wrong. For one, you want strong legs, engaged glutes. Two, a strong upper body can pull you through struggles or tired moments during your runs. You can read my post here, to learn more about how weight lifting helps you. 
   

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: 
Guess what?

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. 

• whole grain rice
• vegetables (beans, too)
• sweet potatoes
• fruits
• oatmeal
• protein cakes (our favorite's here)

Carbohydrates are a great source of fuel (energy) for your body. 


PROTEINS: 

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:

• lean meats (turkey, ground beef, chicken, etc.)
• protein shakes (my two favorite: Pure Protein and Recover)
• protein shakes (my favorites are: Pure Protein and Beachbars!)
  - I could go on and on over the Beachbars, they are seriously, my absolute favorite, the perfect amount of everything!

FATS:
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:

• nuts
• avocado
• cheese

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. 

Rest

What? 

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:

• take a rest day, literally
• make your workout a yoga, pilates, or low impact routine; lots of stretching
• have some quiet time for yourself

Have questions? I'd love to talk with you!

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