BATON ROUGE, LA (BRPROUD) – As the weather starts to cool off, running season is just starting to heat up, and the YMCA is offering tips on how to prepare for a 5K or marathon.
“We are getting into running season. The first little cool snap of the year usually encourages people to get out of the house a little bit more.”
This time of year many are pulling out the running shoes and prepping for local races.
“The Louisiana Marathon is coming up in January. You have the Gingerbread Jog, the virtual 5K.”
YMCA Personal Trainer Meredith Atterbery said you should ease into training.
“I would say take it easy. No need to do it all at one time. Do what you’re comfortable with at first to gauge where your fitness is. Then you can evaluate from there.”
Atterbery said to tart small and work your way up.
“If your goal is the virtual Gingerbread Jog in December, you know your goal is a 5K. Now, you work your way backwards. So you did your walk around the neighborhood and maybe you got a mile. That’s great. You have two miles to progress over the next month.”
If you’re working toward a larger goal, like a marathon, Atterbery said steady progression and consistency are key.
“It’s about steady progression. It really matters where you’re starting from and where you’re trying to go, and how much time you have to get there. I always err on the side of caution. Always be super conservative with your mileage because what you don’t want to do is train too hard too fast and end up injured. So, that slow steady progression it’s usually about a 10% increase per week. That is kind of one of those key numbers to keep in mind. See the mileage that you’re running, increased by 10%. That’s pretty much the max you want to increase.”
Atterbery said running is always a great choice even if there is not a goal in mind.
“Find the fun where you can. Grab a buddy and get out there even if it’s just you and your pup then go do that too. The weather is beautiful go and enjoy it and have some fun.”
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