Run 5k In 5 Weeks MRR Ebook

Table of Contents

FOREWARD 7
BOOK DESCRIPTION ..9
INTRODUCTION …… 10
CHAPTER 1: GETTING STARTED …………. 12
SO LET’S GET STARTED. …. 12
Setting goals ……… 13
TRACKING PROGRESS……. 14
CHECKING THE WAY YOU RUN ………. 14
CHOOSING YOUR RUNNING EQUIPMENT ………… 15
RUNNING GADGETS AND PERFORMANCE ENHANCERS ……… 17
CHAPTER 2: SLOW AND STEADY WINS THE RACE . 19
Cross training: ……. 19
Distance workout: . 19
Recover: . 19
Rest day: 19
Run-walk: ………….. 19
Speed Workout: …. 19
Strength training: .. 19
Stride: ….. 19
Tempo workout: …. 19
WEEK 1 ……… 20
The fear factor: ….. 20
Letting it all out: …. 20
Play the ‘so what’ game: …… 20
The workout: ……… 21
Day 1: ….. 21
Day 2: ….. 21
Day 3: ….. 21
Day 4: ….. 21
Day 5: ….. 21
Day 6: ….. 21
Day 7: ….. 21
WEEK 2 ……… 21
Baseline record:….. 21
The getaway: …….. 22
Day 1: ….. 22
Day 2: ….. 22
Day 3: ….. 22
Day 4: ….. 22
Day 5: ….. 22
Day 6: ….. 22
Day 7: ….. 22
WEEK 3 ……… 22
Improving technique: ……….. 22
Deep breathing exercise:…… 23
Top to toe assessment: …….. 23
Experimenting with speed: … 23
Day 1: ….. 23
Day 2: ….. 23
Day 3: ….. 23
Day 4: ….. 23
Day 5: ….. 23
Day 6: ….. 23
Day 7: ….. 23
WEEK 4 ……… 24
Be inspired: ……….. 24
Plot a new route: … 24
Podcast/ audiobook run: …… 24
Sightseeing run: …. 24
Day 1: ….. 24
Day 2: ….. 24
Day 3: ….. 24
Day 4: ….. 24
Day 5: ….. 25
Day 6: ….. 25
Day 7: ….. 25
WEEK 5 ……… 25
Believing you can do it: …….. 25
Give your legs a treat: ………. 25
Give us a fashion show: …….. 26
Take a picture: …… 26
RACE DAY …… 26
Fuel up:… 26
Hydrate: . 26
Sleep well: …………. 26
Dress for success: .. 26
Warm up: ………….. 26
Have a mantra: ….. 27
Trust and believe: .. 27
PLANNING YOUR NEXT RACE ………… 27
Day 1: ….. 27
Day 2: ….. 27
Day 3: ….. 27
Day 4: ….. 27
Day 5: ….. 27
Day 6: ….. 27
Day 7: ….. 27
TIPS FOR BEGINNERS ……. 28
Get Fitted: …………. 28
Get Technical: ……. 28
Get a Group: ………. 28
Get a Plan: …………. 28
Get Acclimated: ….. 28
Get Fueled: ………… 29
Get Hydrated: …….. 29
Get Warmed-Up: … 29
Get In Tune With Your Body: 29
Get Rest: . 30
CHAPTER 3: THE THEORY ……. 31
BENEFITS OF RUNNING …. 31
Overall mental HEALTH: ……. 31
Strengthens your lungs: ……. 31
Helps prevent high blood pressure: ….. 31
Strengthens immune system: ………….. 31
Weight control: ….. 31
Physically strong legs: ………. 32
Relieves stress: …… 32
Increased bone density: ……. 32
Increased joint strength and stability: 32
Increased confidence: ………. 32
HOW YOUR BODY REACTS TO RUNNING …………. 32
In the first few seconds: ……. 32
In the first 90 seconds: ……… 33
In the next few minutes: …… 33
Within 10 minutes: 34
After 30 minutes: .. 34
CHAPTER 4: EYE ON THE PRIZE ………….. 35
EATING TO BOOST YOUR PERFORMANCE ……….. 35
Rule #1: Eat seeds or foods made from seeds …. 35
Walnut and blueberry bran pancakes . 35
Rule #2: Eat five different colored fruits and vegetables daily ……… 36
Rule #3: Eat plant foods with their skins intact .. 36
Rule #4: Drink milk and eat milk products that come from animals 37
Seasonal fruit smoothie ……. 37
Rule #5: Eat foods that come from cold water… 37
Grilled shrimp skewers ……… 38
Rule #6: Eat meat, poultry, or eggs from free-range or grass-fed animals ….. 38
Chicken stir-fry …… 39
THE IMPORTANCE OF FLUIDS ………… 40
CHAPTER 5: HARDER, BETTER, FASTER, STRONGER …………. 41
IMPROVING YOUR RUNNING TECHNIQUE ……….. 41
Work on your posture ………. 41
Keep your head straight ……. 42
Relax your face …… 42
Avoid heel striking . 42
Perfect your stride . 43
Use your arms ……. 43
Keep your hands relaxed …… 43
BREATHE EFFICIENTLY ………… 44
Perform body scans when you run …… 44
CHAPTER 6: PLAYING SAFE ….. 45
Preventing injuries 45
Improve and maintain your flexibility . 45
Include strength training in your running program ………. 45
Stay hydrated and eat a well-balanced diet …… 46
Warm up and cool down before and after all runs and races ………. 46
Gradually increase your mileage……… 46
Cross-train and include rest days in your training schedule …………. 47
CONCLUSION ………. 49
INTRODUCTION …… 54
CHAPTER 1: IMPORTANCE OF HYDRATION ………. 56
DRINKING WATER ……….. 56
DEHYDRATION AND OVER HYDRATION ………….. 57
DRINKING BEFORE RUNNING ………… 58
DRINKING WHILE RUNNING …………. 58
DRINKING AFTER RUNNING ………….. 59
CHAPTER 2: RUNNING DRINKS ………….. 60
PRE-RUN ……. 60
FRESHLY SQUEEZED JUICE . 60
Cantaloupe Ginger 60
Cucumber Mint Lemon ……… 60
Sunrise Juice ………. 61
Pineapple Juice …… 61
Papaya Juice …… 61
SMOOTHIES … 61
Banana Walnut Bliss ………… 61
Kiwi ‘n Kale Smoothie ……….. 62
Oat Cocoa Smoothie ………… 62
C-Blast smoothie … 63
Banana Pear Smoothie ……… 63
Beet and Strawberry Smoothie ……….. 63
Spinach and Strawberry Smoothie …… 63
Chocolate Almond Smoothie 65
MID RUN ……. 65
The BCB Blast …….. 65
The Refresher …….. 66
Green Goodness …. 66
POST RUN …… 66
Chocolate and Banana Smoothie …….. 67
Antioxidant Berry Boost ……. 68
Pumpkin Pie Smoothie ……… 68
Morning Smoothie 69
CONCLUSION ………. 70
INTRODUCTION ……..1
CHAPTER 1: THE THEORY ………2
UNDERSTANDING THE BASIC CONCEPT . 2
CHAPTER 2: BASIC EXERCISES …4
PLANKS ……….. 4
LOWER BODY RUSSIAN TWISTS ……….. 4
SCORPION …….. 5
BASIC EXTENSIONS ………… 5
KETTLEBELL SQUATS WITH OVERHEAD PRESS …….. 6
OVERHEAD LUNGE ………… 6
STABILITY BALL HIP EXTENSION ……….. 6
ROTATIONAL SHOULDER PRESS ……….. 7
ALTERNATING DUMBBELL ROLL……….. 7
CHAPTER 3: A BETTER RUNNER 9
UPPER BODY …. 9
LOWER BODY …. 9
ABDOMINAL AND LOWER BACK …….. 10
HIGH-INTENSITY RUNS ….. 10
CONCLUSION ………. 11

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This will help you chart your progress and will also provide you with motivation on your bad days as you can see how far you have come from when you started out.
Keeping track of your progress is a good idea, because not only it will tell you about your current fitness level; you will also see how far you still have to go.

CHECKING THE WAY YOU RUN

Your running gait, put simply, is the way in which you run. It is important so that you can understand your own type of gait and choose appropriate shoes. By choosing the
right shoes, you can redress the imbalance and greatly reduce the risk of contracting a “biomechanical” injury.

The major focus of gait analysis is to measure the degree of pronation. Pronation is the natural inward roll of the foot as the outside part of the heel strikes the ground. This roll acts as a shock absorber for the leg and body, optimally distributing the force of the impact of the heel hitting the ground. Gait analysis matches the runner’s degree of pronation with the correct shoe type, with the aims of counter-balancing over- or under-pronation, helping reduce the risk of injury and improving running efficiency.

With the help of specialized computer software and running gait specialists, your running pattern can be analyzed and accurate advice can be offered as to which type of shoe you should choose. This procedure may seem like an expensive and inaccessible luxury, but you would be wrong on both counts. This service is usually free and leaves you with peace of mind, knowing that that the shoes you use for your training are the right ones.

There are even some techniques by which you can assess it for yourself, e.g. by looking at your shoe and its wear and tear, or doing the wet feet test. You do it by wetting your bare feet and then walking on something on which you will be able to see the marks. Then look at how your feet land.

CHOOSING YOUR RUNNING EQUIPMENT

First, let’s talk about the necessary items. All you really need is a pair of good running sneakers—something comfortable to wear while you run—and, for women, a good sports bra. Seriously, that’s it. Everything else is gravy.

For runners, selecting running shoes is akin to purchasing a house or a car; you’re going to spend a lot of time in them, so you want something you really like. In addition to a comfortable ride, shoes can play a major role in keeping you running strong.

As you set out to find the best shoes for the job, you should first consider the shape of your feet. The three main foot types are flat, neutral and high arches. Flat feet tend to have fallen arches, making them flexible and prone to over-pronation, an inward rolling motion. Neutral feet are the most biomechanically sound variety, putting them somewhere in the middle. High-arched feet are essentially the polar opposite of flat feet. When the arches are particularly defined, the feet end up being rigid, leading to supination or landing on the outside edges of the feet.

As a result of the variety of foot shapes, shoe companies have developed models to accommodate runners of all strides. In the selection process, be sure to align your foot type with the proper shoe category. Flat-footed harriers tend to gravitate to a higher stability shoe, as they help prevent over-pronation. Neutral runners can often run in many types of footwear, but most commonly go for a moderate stability shoe. Runners with high arches are best suited for a cushioned shoe, providing midsole padding with flexibility.

Once you are directed to the correct category, try on several pair. Most runners need to go up a half size from their street shoes, allowing for one-fourth to a half inch of wiggle room in the toe box. While you want to be able to move your toes around, be sure your heel is snug and secure, avoiding any unnecessary slippage.
In the end, most runners know when they have found the ideal shoe. It should literally feel like a part of your foot, working in concert with your natural foot shape and biomechanics. Whether you’re an Olympic athlete or a periodic pavement pounder, happy feet can make all the difference.

To choose the best shoe, follow these five tips:

1. Visit a local running store to have your gait analyzed based on your foot type and biomechanics.
2. Choose which feel is right for you.
3. Make sure you have a half to a full thumb’s nail length from your big toe to the end of the shoe.
4. Take a short run around the store to test the fit, function and comfort before you make your final purchase.
5. To prevent injuries, replace your shoes every 300 to 400 miles, depending on the surface on which you run.

Once you have your sneakers picked out, look for some basic running apparel. You’ll need a shirt or two, preferably made of good wicking material, as that will help pull the sweat away from your body and will dry faster than cotton. But, if you’re just starting, feel free to wear what you have in your closet. You’ll also need running shorts, pants, tights or even a skirt if you like. Feel free to shop for new ones or just wear what you have at home.

A good sports bra is a must for women.

RUNNING GADGETS AND PERFORMANCE ENHANCERS

Once you have your basic running gear, you can look at the fun extras. A running watch can help you know your pace, encourage you to run faster, or run negative splits (running the second half of a run faster than the first half).

A Smartphone loaded with a few running apps can also be a great help. You can even use your Smartphone in place of a watch. Any standard Smartphone will work, and you will probably want to buy an armband to hold it while you run. You can find an armband online at multiple sites or in your local running store.

Now that you have your Smartphone ready to hit the road with you, you’ll need an app or two.

When your runs are on the shorter side, say up to five miles, you don’t need a runner’s belt, but it can be helpful to carry keys, ID or some cash in case of emergencies. As you increase your distance, you will need a belt to carry fuel and/or water. There are all different kinds of belts. Some will carry water bottles, some energy gels, and almost all have a pocket for small personal items.

Another item you will need as you run longer is some sort of fuel for your body. You are looking for a simple carbohydrate that your system can easily absorb to keep you fueled on your longer runs. You can try energy gels or even candy like jelly beans or gummy bears. Stay away from chocolate, as the fat content will not work, as well as the sugary candy, which can upset your stomach.

One last piece of gear that can be helpful as you continue running: a foam roller. A foam roller is a long tube that helps you massage and stretch your muscles after you run; it helps to break up the lactic acid in your muscles, as well. You don’t run with your foam roller, but rather use it after you run to help your body recover faster.

There are so many things that can be fun to have as a runner. You could try bright running sleeves to give you a pick-me-up on your runs (and keep your arms warm when you don’t feel like wearing long sleeves), or perhaps you’d have fun running a 5K in a costume.

The one fun thing that is truly recommended adding to your running “gear” is some good music. If you’re already running with a Smartphone, load it up with some cool tunes, or download your favorite music onto your mp3 player. Running with some good, upbeat music can really help your pace and give you that extra edge to keep on going. Give it a try!

Other Details

- 1 Ebook, 85 Pages
- 5 Ecovers (JPG, PNG)
- Worksheet
- Year Released/Circulated: 2018
- File Size: 4,588 KB

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