In the last two decades, I’ve completed about 40 races, ranging from 5k to half marathons. From street runs to trail races to obstacle courses, each race brought fun and challenges. My mission? To share these lessons learned from running races so you can increase your joy and decrease the challenges! Please enjoy 5 lessons learned from 20 years of recreational racing!
Lesson 1: Adaptability, Your Race Day Mantra
Expect the unexpected. Each race, unpredictable by nature, teaches adaptability. Stay agile and open to change, ready to tackle whatever comes your way. Remember, while distances are fixed, weather and terrain aren’t. Monitor conditions and pack accordingly.
For instance, I’ve tackled the Dallas Spartan Beast, a 21k obstacle race, seven times. In Texas, October weather is a wildcard. One year, rain turned the course to mud, slowing everyone down. Another year, frost brought its own challenges. Be ready for anything and don’t be afraid to pack extra gear.
Lesson 2: Navigation, Know Your Course
Races are generally well-marked, but it’s not foolproof. Research the route beforehand. A screenshot of the map could save you from detours. I learned this the hard way during the Swamp Stomp Half Marathon. Missing a turn cost me extra miles. A simple map check could’ve avoided that.
Lesson 3: Preparation, The Key to Success
Train appropriately for your distance. For a 5k, prepare a month in advance; a 10k, two months; and for a half marathon, at least three months. Adequate preparation prevents injuries and enhances enjoyment.
I recall the Army 10-Miler that I did about a decade ago. Despite signing up early, injuries marred my training. I still ran it, but with tremendous pain that forced me to walk a lot of it. In hindsight, I should’ve sought medical advice sooner. If you feel persistent pain during training, consult a doctor. Don’t let it escalate.
Lesson 4: Teamwork Makes the Dream Work
Training and racing with friends or a run club can be incredibly rewarding. Shared struggles lead to strong bonds. While living in Washington D.C., I ran the George Washington Parkway Classic 10 Miler with friends annually. Having a team makes training more enjoyable and keeps you accountable. Most importantly, it makes race day so much more fun and satisfying! I get just as happy when my friends cross the line and don their medals as when I do myself!
Lesson 5: Embrace The Joy of Racing
I hope you have enjoyed the lessons learned from running races. Signing up for races can be a travel opportunity, a way to bond with friends, and a tool for staying fit. My 40 races over 20 years have been pivotal in maintaining my fitness into my 40s. Racing builds tenacity, adaptability, and physical strength. It’s not just about crossing the finish line; it’s about the journey, the experiences, and the friendships forged along the way. Embrace the joy of racing!
Obstacle course races (OCRs) have taken the fitness world by storm, offering a challenging and fun way to test one’s physical and mental limits. For beginners, the thought of participating in an OCR can be daunting. But with the right training program, even novices can conquer the course with confidence. This guide provides a comprehensive training plan tailored for beginners.
1. Understanding the Basics of OCR
What is an OCR?: An obstacle course race is a competitive event where participants navigate a series of physical challenges, ranging from climbing walls to crawling under barbed wire.
Types of Obstacles: Common obstacles include rope climbs, monkey bars, heavy object carries, and mud pits.
Race Lengths: OCRs can vary in length, from short sprints of 3-5 km to longer challenges exceeding 20 km.
2. Setting Realistic Goals
Determine Your Why: Understand your motivation. Is it to complete the race, compete against others, or challenge yourself?
Set Achievable Targets: As a beginner, focus on finishing the race rather than achieving a specific time.
3. Components of an Effective Training Program
Strength Training: Build muscle endurance and power to tackle obstacles.
Cardiovascular Endurance: Improve stamina to run between obstacles.
Flexibility: Enhance mobility to prevent injuries and navigate challenges with ease.
Mental Toughness: Develop a strong mindset to push through tough moments.
4. Weekly Training Breakdown
Weeks 1-4: Building a Foundation
Monday: Strength training focusing on compound movements like squats and deadlifts.
Tuesday: 30-minute steady-state run.
Wednesday: Rest or active recovery with stretching.
Thursday: Circuit training with bodyweight exercises.
Friday: 40-minute interval run.
Saturday: Flexibility exercises and yoga.
Sunday: Rest.
Weeks 5-8: Introducing Specificity
Monday: Strength training with obstacle-specific exercises, e.g., pull-ups for rope climbs.
Balanced Diet: Consume a mix of carbohydrates, proteins, and fats.
Stay Hydrated: Drink water throughout the day and consider electrolyte solutions during long training sessions.
Recovery: Post-workout nutrition is crucial. Consider protein shakes or a balanced meal after intense sessions.
6. Gear Up
Footwear: Invest in OCR-specific trail shoes that offer grip and drainage.
Clothing: Wear moisture-wicking and quick-drying fabrics.
Gloves: Some prefer gloves for better grip on obstacles.
7. Mastering Obstacle Techniques
Grip Strength: Crucial for obstacles like monkey bars. Practice hanging exercises.
Climbing: Learn basic climbing techniques for walls and ropes.
Crawling: Practice bear crawls and army crawls for low obstacles.
8. Importance of Rest and Recovery
Listen to Your Body: Overtraining can lead to injuries.
Active Recovery: Engage in low-intensity activities like walking or swimming.
Sleep: Ensure 7-9 hours of sleep for optimal recovery.
9. Joining an OCR Community
Training Groups: Find local groups to train with and learn from experienced racers.
Online Forums: Join OCR forums to share experiences and get advice.
10. Race Day Tips
Arrive Early: Familiarize yourself with the venue.
Warm-Up: Engage in dynamic stretching before the race.
Pace Yourself: It’s not a sprint; conserve energy for challenging obstacles.
Enjoy the Experience: Embrace the challenge and have fun!
Conclusion
Preparing for an obstacle course race as a beginner might seem overwhelming, but with the right training program, dedication, and mindset, you can confidently tackle any challenge that comes your way. Remember to enjoy the journey, celebrate small victories, and most importantly, have fun on race day!
FAQs
How long should I train for an OCR?
Ideally, a 12-week program is sufficient for beginners.
Can I train for an OCR at home?
Yes, many bodyweight exercises and running can be done without a gym.
What if I can’t complete an obstacle?
Most races offer penalty laps or exercises for missed obstacles.
How do I improve grip strength?
Hanging exercises, farmer’s walks, and grip tools can help.
Is it okay to walk during the race?
Absolutely! Many participants walk between obstacles.
What should I eat before the race?
A balanced meal with carbs, protein, and fats 2-3 hours before the race.
How do I prevent injuries?
Proper warm-up, listening to your body, and not pushing beyond limits can help.
Can I participate in an OCR without prior experience?
Yes, but training will enhance your experience and performance.
I am writing this post from Oklahoma City, where I am currently staying for the weekend! I have a 13 mile Spartan Obstacle Course Race in 3 weeks so not-working-out was NOT an option this weekend. Working out while on the road can sometimes be a little tricky but I was determined to fit it in. Here are some simple strategies and relatable advice for fitness and nutrition things for how to race prep while on vacation.
Arriving and Getting Settled in at The Ellison
My daughter is a competitive rower and she had a regatta (a race) in Oklahoma City this weekend. I took Friday and Monday off school, booked a flight, and packed my bags because I love watching her race! I arrived in OKC Friday evening and settled in to The Ellison, a beautiful boutique hotel towards the northside. As I got out of the taxi, I received the most welcome surprise! A Whole Foods right next door to the hotel! I walked over and stocked up on some healthy snacks and treats! I picked up baby oranges, trail mix, yogurts, Justin’s nut butter pouches, protein bars, and other healthy treats for us.
The Ellison Has A Freaking Awesome Hotel Gym
On the way back from Whole Foods, I swung by the hotel gym and got another fabulous surprise. The hotel gym was 1,000 times better in person than it looked in the pictures! Which is usually the other way around, by the way! WOW. This gym is stacked. Well done to Marriott, the Ellison architects, or whoever designed this hotel gym! Wondering if they hired an actual fitness pro to decide this gym’s layout and equipment selection!
The Ellison Hotel Gym
It’s got everything you could want in a hotel gym and it’s all brand new. Cardio row is next to floor-to-ceiling windows overlooking a quiet city street and a high school track. To the left is a pulley multi-rig with pull up bars, 2 stacks, and all the attachments. To the left of that are 2 full shelves of dumbbells from 5s to 50s. Next to that, a rack with kettlebells up to 40, assorted med balls, stability balls, foam rollers, and a BOSU. In the middle of the room – a handful of machines. This well designed room is also stocked with clean towels, antibac wipes, bottled water, and free headphones. So pumped. Literally. So excited to workout here!
Dinner at the Ellison
When I got back to the room, yet another pleasant surprise was waiting for me on the room service menu. They actually had grilled chicken and veggies as one of their options! I was not expecting that. Usually room service menus have nothing but greasy bar food! SO hell yes, I ordered the chicken and got in my PJs and put on Netflix. Dinner arrived and it was delicious! My only regret is not getting a quick pic to throw on the blog! I was too hangry at the time. I demolished it in 30 seconds flat. Would highly recommend it though!
Planning My Race Prep Workouts
Now that I had a full belly and all the logistics squared away, I planned my workouts. My daughter had 3 races the next day, with the first at 9:30. With a little Google map sleuthing, I learned there was a great paved trail next to the Oklahoma River. So I decided to make Saturday my long run day, and Sunday and Monday would be lifting days. My goal was to get to the course an hour before the first race and put up a few miles.
The Long Run Along the Oklahoma River
I arrived at the venue in time to say hi to my daughter before she launched her boat. Then I warmed up. Nothing fancy. Just a few minutes of jogging. Then some range of motion drills 20 each of things like high knees, butt kicks, arm hugs, and leg side swings. I took off heading east, towards the starting line of the race. I was able to run next to the river while watching several races that were already underway.
Rowers are Beasts
Rowing is such a hardcore sport! I admire rowers so much for the grit, tenacity, teamwork, and mental toughness it takes to be good at it! What a great inspiring place for me to do a training run alongside these high caliber athletes!
I needed to be on the bridge by the festival area to see my daughter’s heat. So I planned my first 3 mile running loop to be a long out-and-back stretch of steady state running. Then I added some interval passes over the bridge to add some intensity and incline. This also let me stay close to the bridge because her heat was coming up! Then I paused the run around 4 miles to make sure I didn’t miss her boat coming through. She and her partner crushed it in the 4k pair event! After they passed through, I took off again to finish my own race. I ended up getting exactly 5 miles total in just under one hour, which I considered to be a huge success.
Oklahoma River Run 5 Miles
Recovery Time
After her race and my run, I headed back to the hotel. I was able to shower, eat, and relax before her second race. I stretched out my legs and foam rolled a little in my room. Then I loaded up on water and electrolytes, and headed to the pool. The rooftop pool at the Ellison is small but aesthetically perfect. Half the deck is shaded by a pergola with squishy seating. Adjacent the pool area is full sun, tucked in with a fence and cozy, with plenty of cushioned loungers. The whole area is clean, sparkly, and comfy.
The Ellison Rooftop Pool
It was the perfect place to recover from a long run and busy life lately! If you have teacher friends, please be sure to check on them and their mental health in October! We’re about 7 weeks into the school year right now and this is where school sometimes hits a major slump.
By October, the newness of the new year has worn off. The new school year honeymoon is over. We’re close to the end of the 9 week term, which adds stress to both kids and teachers. School is truly starting to feel like a grind at this point. So anyways, shout out to teachers hanging on by a thread in October! Take care of yourselves and hang in there, friends! Work out, do the self-care, and take a couple days off if you need to!
Finding a Balance of Discipline and Indulgence on Vacation
Speaking of self-care and balancing discipline with indulgence… On this trip, I tried to have a balance of discipline and “living a little” when on vacation. I chose the grilled chicken and veggies and water the first night and it was definitely delicious and nutritious. I chose that meal on purpose because I knew I had a long run the next morning. It was going to be hot out there and I wanted to feel as good as I could. In that case I prioritized feeling good for the next day’s workout, instead of enjoying indulgence in the moment.
The next night I swung the opposite way. I chose a yummy indulgent meal of Pan Roasted Scallops. On my final night, I door dashed steak with mushrooms and garlic mashed potatoes and enjoyed a glass of wine with it. All of these meals were amazing for different reasons.
I love eating healthy and I love eating indulgent food. Sometimes those two co-exist and sometimes they don’t. Having a balance and staying focused on your goals can help you figure out when to stay sharp or to let loose.
So Grateful for a Break!
Altogether, I am super grateful for a break. I had 2 days off, cheered my daughter and her team on, and had some great workouts and meals. This weekend filled up my bucket and I feel refreshed. I was able to stay on track with race prep while on vacation and also relax too!
Fitness and Race Prep Success While Traveling Summary
To summarize, here are the things I did to set myself up for fitness success when I landed in OKC:
Made a plan shortly after I landed.I scoped out the hotel gym and realized I could have some really great workouts there. I made my “macro plan” – saying what type of workout I will do on which day. Saturday run. Sunday/Monday lift.
Then I took the macro plan and made it more micro. I figured out when and where I could get my long run done. I set a goal for that long run distance. I was able to support my daughter and also get my workout in as well.
I further laid out the micro plans by deciding I would lift weights on Sunday and Monday. I will employ a complementary split schedule, which I will detail more in the next blog post!
I walked to a grocery store and bought a few basic snack items for me and my daughter. This gave us good quality fuel for our athletic endeavors that weekend. Even when traveling, it’s possible to eat and snack nutritiously.
Have a balance of discipline and living a little for exercise, nutrition, and exploring a new city.
Thanks for checking out this blog post about staying on track with race prep even while traveling. That Spartan race is coming up in 3 weeks whether I’m ready or not! It’ll be a lot more fun if I’m ready of course!
Do Your Research
I believe that you can both stay on track with how to race prep on vacation and live a little at the same time. The best thing to do to have it all is do your research before you get there. If having a well stocked gym matters to you, check out the pictures before you book and keep your fingers crossed. Sometimes you end up pleasantly surprised that the gym in reality is even better than the pictures!
Thank you to The Ellison for providing wonderful amenities like a gym that exceeds expectations, healthy and indulgent menu options, and a fabulous rooftop pool! I have thoroughly enjoyed my time here at this hotel and in OKC!
Affiliate Marketing Disclosure – this post contains a couple links to Amazon. To check out the legal things, please click here.
High-Intensity Interval Training (HIIT) has gained immense popularity in the fitness world, and for good reason. This form of exercise is known to maximize fat burning and promote weight loss more effectively than traditional low-intensity workouts like walking. But what exactly is HIIT, and why does it have such a powerful impact on our bodies?
To understand the science behind why HIIT burns more fat than walking, we need to take a look at the metabolic effects. Unlike steady-state cardio exercises like walking, HIIT involves alternating periods of high-intensity exercise with short recovery periods. This constant switch between intense bursts of activity and brief rest periods challenges our cardiovascular system and engages multiple muscle groups simultaneously.
Energy Demands – Why HIIT Burns More Fat
During a high-intensity interval workout, our body’s energy demands increase significantly. As a result, our metabolism shifts into overdrive to meet this demand. The body taps into its stored glycogen reserves, breaking them down to produce energy for the intense bursts of exercise. This process not only burns calories but also triggers a cascade of metabolic adaptations that continue even after the workout session ends.
What is EPOC?
One key metabolic effect of HIIT is called excess post-exercise oxygen consumption (EPOC), commonly known as the “afterburn effect.” After an intense workout, our body needs extra oxygen to restore normalcy and repair damaged tissues. As a result, our metabolism remains elevated long after we finish exercising, allowing us to burn additional calories throughout the day.
Compared to walking or other low-intensity exercises, HIIT stimulates greater muscle activation due to its explosive nature. The rapid contractions during high-intensity intervals engage both fast-twitch and slow-twitch muscle fibers, resulting in increased muscle strength and endurance over time. Additionally, these intense bursts of activity trigger the release of growth hormone and testosterone – hormones that play a crucial role in building lean muscle mass.
Metabolic Effects of HIIT
High-Intensity Interval Training (HIIT) has gained popularity in recent years due to its effectiveness in burning fat and promoting weight loss. One of the reasons behind its success lies in its metabolic effects. When engaging in HIIT workouts, the body undergoes several physiological changes that contribute to increased fat burning.
The afterburn effect occurs because HIIT workouts deplete glycogen stores in the muscles, which need to be replenished during recovery. To restore glycogen levels and repair muscle tissue, the body requires additional energy even after exercising. This means that even when you’re done with your HIIT session, your body continues to burn calories at an elevated rate for hours afterward.
EPOC Elevates after HIIT
Studies have shown that HIIT can significantly increase EPOC compared to steady-state exercises like walking. A study published in the Journal of Obesity found that participants who engaged in HIIT had a 9% higher EPOC than those who performed moderate-intensity continuous exercise. This suggests that HIIT is more effective at boosting metabolism and increasing fat burning compared to traditional forms of exercise like walking.
In addition to these metabolic effects, HIIT also stimulates the production of growth hormone (GH). GH plays a crucial role in fat metabolism by promoting lipolysis, which is the breakdown of stored fat for energy. This means that HIIT not only burns calories during the workout but also taps into fat stores to fuel the intense bursts of activity.
Another benefit of HIIT is its ability to preserve lean muscle mass while promoting fat loss. Traditional steady-state cardio exercises like walking primarily burn calories from both fat and muscle tissue. However, HIIT workouts prioritize the use of stored fat as fuel, minimizing the risk of muscle loss.
Benefits of HIIT for Fat Burning and Weight Loss
High-Intensity Interval Training (HIIT) has gained popularity in recent years due to its effectiveness in burning fat and promoting weight loss. This form of exercise involves short bursts of intense activity followed by brief recovery periods. The benefits of HIIT for fat burning and weight loss are numerous and backed by scientific research.
In addition to its direct impact on fat burning and weight loss, HIIT offers several other benefits. It improves cardiovascular fitness, enhances insulin sensitivity, and boosts overall endurance. HIIT workouts are also time-efficient, making them a great option for individuals with busy schedules.
To maximize the fat-burning potential of HIIT, it is crucial to focus on intensity and duration. The high-intensity intervals should be challenging enough to push your limits and elevate your heart rate significantly. Aim for at least 20 minutes of HIIT per session, including warm-up and cool-down periods.
Conclusion
In conclusion, the science behind HIIT reveals its incredible benefits for fat burning and weight loss. By incorporating high-intensity intervals into your fitness routine, you can maximize your fat burning potential and achieve your weight loss goals more efficiently than with traditional walking exercises. The metabolic effects of HIIT are remarkable, as it boosts your metabolism and increases the number of calories burned both during and after the workout. Compared to walking, HIIT offers a superior fat burning potential due to its ability to stimulate the release of fatty acids from adipose tissue. This results in greater fat oxidation and ultimately leads to a reduction in body fat percentage.
There comes a time in every fitness enthusiast’s life where a break becomes inevitable. Be it due to illness, traveling, personal commitments, injuries, or simply a dip in motivation. Regardless of the reason, returning to a regular workout routine after an extended pause can be daunting. The goal of this article is to present some different approaches you can take to hit the reset button and get back to a regular workout routine.
This is not only meant to be helpful to others but also for myself this week! I recently caught some virus, no doubt from teaching high school. It got me good. For about 10 days, I had extreme fatigue, nausea, dizziness, and muscle aches. I never got a confirmed diagnosis, but covid and flu are already making the rounds at school and I had several students email in to ask for make up work and tell me they had either or.
So it’s safe to say I probably had one of those. Other than taking off just 1 day of work, I was able to continue most normal functions like teaching and taking care of my kids and household. What I did not have energy for, however, was my normal workout routine, which usually consists of 4-5 days a week of lifting, running, and yoga sessions. I usually wake up extra early to workout before work, but during this illness, I needed that extra sleep just to keep going. In the last 2 weeks, I have logged just 3 workouts – one of them a lifting session, and 2 long (ish) runs (a 6 miler and a 4 miler, both extremely slow). I am so ready to get back to normal but it’s hard to get back! So here are some of the things I will be telling myself and doing to reset this week, starting tomorrow (Monday!).
1. Mental Preparations: Resetting the Mindset
Start with the mind, then go for the body!
Acceptance: The first step to restarting is acceptance. So what? You got sick, got busy, had an injury, insert whatever. And you took a break. It is OKAY! What’s important is the resolve to start again.
Set Realistic Goals: It sucks for a couple days, but temporarily lower your expectations. My first workout back a few days ago was nowhere near the length, intensity, or rigor of my normal workouts. Oh well. I still got in there and did a few things. My first workout back consisted of jogging on the treadmill for 20 minutes then 3×10 “light” trap bar deadlifts and assisted pullups and pushups. Then I foam rolled and stretched. Stuff like that is usually my “warmup.” This week it felt like an outrageous challenge. I was so weak! Itonly took about 40 minutes until I threw in the towel. But I’m back, baby. I got back in the gym and broke a sweat and now I’m ready to get moving again.
Visualize Success: You know how it usually feels compared to how it feels right now. The only way to get back to normal is one day at a time – consistency X feeling better. It may take a couple weeks to fully kick a virus. Or get back to consistency. So what. Keep visualizing your success and getting back on track.
2. Physical Preparations: Dial it Back a Little
Jumping straight into your old routine might do more harm than good. Here’s how to prepare your body for the renewed physical activity. Start lighter, less intense, and shorter. Build back up gradually.
Start Slow: Begin with low-impact exercises to get your body accustomed. Activities like walking, cycling, or jogging can be great starting points.
Focus on Flexibility: We cannot emphasize enough the importance of flexibility. Incorporate stretching exercises in your routine.
Strength Training is Key: Before you intensify your workouts, work on building foundational muscle strength. Use lighter weights and gradually increase as your body adapts. Aim for sets of 3-15 or 3-10 with light-ish weights.
Listen to Your Body: It’s crucial to remain in tune with your body’s signals. If something feels off, or if there’s unusual pain, it’s a sign to slow down.
3. Consistency Over Intensity: Establishing a Sustainable Routine
It’s tempting to make up for lost time by diving deep and going crazy in the weight room when you first get back, but consistency should be your watchword.
Draft a Schedule: Allocate specific days and times for your workouts. Knowing you have a set routine makes it easier to stay committed.
Rest is Crucial: Understand that recovery days are as essential as workout days. It allows muscles to repair and reduces the risk of injuries.
Zoom Out to the Big Picture: Remember, working out and moving your body is “for life.” Missing a week, two weeks, a month, just a drop in the bucket. Commit to lifelong fitness and you’ll gain the valuable perspective that this is a journey, not a destination.
The Takeaway:
The journey back to regular workouts after a hiatus is mental as much as it is physical. It is A-OKAY to lower your expectations for a little while to get yourself back on track. It is equally okay if you do not have the same level of energy and intensity that you usually do when you first get back. Just take it one day at a time and keep the eye on the prize of consistency and being a “lifelong exerciser.” Everything else will fall into place. Just keep moving.
Have you ever felt that rush of excitement when you start a new workout routine? That’s motivation. Now, have you ever felt that dragging feeling of not wanting to hit the gym, but you went anyway? That’s discipline. Let’s talk about why, when it comes to consistency in working out, discipline almost always beats motivation.
1. Motivation is a Feeling, Discipline is a Choice.
We all know feelings are fickle. One day you might be pumped to do an hour-long workout, and the next, you can’t even muster the energy to put on your sneakers. Relying on motivation alone is like depending on the weather – unpredictable. Discipline, however, is a conscious choice. It means deciding to work out even when you don’t “feel” like it.
2. Discipline Builds Habits; Motivation Doesn’t.
When you consistently push through the times when you’re not motivated, you’re building a habit. Habits, once established, become second nature. Think about brushing your teeth; you don’t need to be motivated to do it, right? You just do it out of habit. That’s the power of discipline. Over time, you might just find yourself working out without even thinking about it!
3. Motivation is External; Discipline is Internal.
Often, motivation comes from external sources: a looming beach vacation, a friend’s wedding, or a new year’s resolution. These external motivators might push you for a while, but what happens when they’re gone? Discipline, on the other hand, is an internal force. It’s a commitment you make to yourself. It’s more enduring because it’s not tied to external events or circumstances.
4. Discipline Leads to Results.
Let’s be real. If you only worked out when you felt motivated, how often would that be? Once a week? Maybe twice on a good week? But if you’re disciplined and stick to a routine, you’ll see progress, which in turn, can spark its own form of motivation. It’s a positive feedback loop!
5. Discipline Prepares You for Life’s Ups and Downs.
Life isn’t always smooth sailing. There will be days when everything seems to be working against your workout routine: unexpected work, family emergencies, or just a bad day. If you’re always waiting for the perfect conditions (a.k.a. motivation), you’ll find an excuse to skip. But if you have discipline? You’ll work out despite the challenges.
Discipline Beats Motivation: The Takeaway
It’s great to feel motivated. There’s nothing like that burst of energy and enthusiasm. But remember, motivation is fleeting. It’s the spark, not the fuel. For the long haul, for real, consistent results, discipline is your best friend.
Next time you’re feeling low on motivation and considering skipping that workout, remind yourself of the choice you have. Choose discipline, and you’ll be choosing a path to consistent progress and better health.
1. Supercharge Your Metabolism by Working Out Early
Starting the day with a workout can jumpstart your metabolism, allowing you to burn more calories throughout the day. An early workout means that the calorie burn doesn’t stop when the workout ends. The afterburn effect, also known as Excess Post-exercise Oxygen Consumption (EPOC), ensures that your body continues to burn calories at a heightened rate even post-workout.
2. Boost Mental Clarity and Focus
Exercise releases endorphins, which are natural mood lifters. By working out early, you’re setting the stage for a day filled with increased focus, clarity, and productivity. Many professionals swear by their morning workouts as their secret weapon to tackle challenging projects and make crucial decisions.
3. Cultivate a Consistent Routine
Morning workouts can easily become a non-negotiable habit. By setting your alarm a little earlier and committing to your routine, you create a sense of discipline. This can spill over into other areas of your life, fostering a stronger commitment to personal and professional goals.
4. Experience Quieter, More Focused Workouts
Early birds often find that gyms, trails, streets, and group fitness classes are less crowded in the morning. This offers a more personal and uninterrupted workout experience. Less waiting for machines or navigating through crowds, just pure focus on your exercise regime.
5. Improve Sleep Quality
Engaging in morning workouts can promote better sleep at night. A study revealed that individuals who exercise in the morning experience deeper, more restorative sleep compared to those who exercise later in the day. Plus, by working out early, you’re not energizing your body too close to bedtime, which can interfere with sleep.
6. Unlock Time for Other Priorities
By knocking out your workout first thing in the morning, you free up time later in the day for other priorities. This can be particularly beneficial for parents, professionals, and anyone with a packed schedule. Instead of trying to squeeze in a workout amidst a slew of other tasks, you’ve already ticked it off your to-do list.
7. Foster a Positive Mindset
Exercise is a known mood booster. By starting the day with a dose of positivity, you’re more likely to maintain this mindset throughout the day. Whether it’s a challenging work project or an unexpected obstacle, having started your day on a positive note can help you navigate challenges with a clearer, more positive perspective.
8. Harness the Power of Nature
For those who prefer outdoor workouts, the early morning offers a fresh, invigorating environment. Whether it’s the chirping of birds, the quiet rustle of leaves, or the serenity of a sunrise, nature in the morning can provide an unparalleled backdrop to any workout, adding a layer of tranquility and peace to the experience.
9. Amplify Long-term Health Benefits
Consistent early morning workouts can lead to long-term health benefits. Regular exercise can lower the risk of chronic diseases, improve heart health, and boost overall well-being. By establishing an early workout routine, you’re laying the foundation for a healthier future, ensuring that you’re not just living longer, but also living better.
Early Morning Running
BioLite No Bounce Headlamp is a Must
Just one last tip to impart for anybody starting a new early morning running routine. Get a headlamp ASAP! I have tried many different brands over the years and finally found the one that is the BEST for running – the BioLite No Bounce 330. It’s rechargeable, has a thin profile, lots of different light settings, and is very comfortable. It truly doesn’t bounce. I forget it’s there but I am grateful for the light it provides on the very early runs! It’s also great for safety because cars coming towards you can see you better from far away.
Conclusion
Working out early is a force multiplier for your life. You will feel better, be more productive at work, and enjoy many health benefits by being consistent with your exercise routine.
Thinking about signing up for a race soon? Let finding this article be your sign from the universe to just do it! Already signed up? Great! Let’s go! Let’s get right to the point of this article, which is of course, how to get organized and prepare for any race.
Overview
Race medals display rack
It doesn’t matter whether your race is a 5k or a 100k, you will need to sit down and get organized. This process involves a few key steps, which we will break down in detail below.
Establish your timeline for training.
Assess your current capabilities.
Determine your goals.
Build your macro chart.
Figure out your weekly workouts.
Commitment and consistency.
Establish Your Timeline for Training
Start by taking your race date and plugging it on a calendar. From there, work your way backwards and count how many weeks you have to prepare. When I create this chart for myself or clients, I like to use a new google doc and build a table, creating a row for each week I have for training til race day. You can use any calendar that works for you though!
Week
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
1
Today!
2
3
4
5
6
7
8
5k Race! 🎉
Assess Your Current Capabilities
If your race was today, how do you think you’d do? It’s absolutely okay to not be race ready today, but it’s good to get a feel for how big the gap is between where you are now and where you want to be on race day with your fitness and endurance. If you already have a base of being able to run 3 miles without stopping right now, then you can start your mileage build up plan there!
Remember to gradually build, week by week. A good rule of thumb is around 10-15% increase at most each week. Meaning, you don’t go from 3 miles to 6 in one week! Something more like 3 to 3.5 or 4 would be much wiser. Make your increases incrementally to help you safely build endurance over time.
This is also a great time to think about visiting the doctor or getting some new blood work done IF it’s been a really long time since you’ve been or if you’ve had any health concerns since your last race.
Determine Your Goals
Are you trying to set a PR (personal record) for this particular distance? Or just finish without being miserable and sore for a week? Or something else in between? Having a clear vision for what your goals are will help you with planning your training. If you are trying to run fast and be competitive in this race, your training runs will need to be more intense and at faster paces. If you are just happy to finish and don’t care if you’re the last across the line, then your training runs will need to focus on just gradually building up the duration of your runs, with less emphasis on speed or tempo runs.
Build Your Macro Chart
This is where you figure out a rhythm for your training sessions. One successful method is to try to do similar workouts on similar days each week. This gives you structure and helps you with consistency week after week. For example, Saturdays are my “long run” days, because I have more time on the weekend. Here’s an example from an 8 week build up for a 5k race:
Week
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
1
ST or R
1
ST or R
XTC 20
R
2
R
2
ST or R
1.25
ST or R
XTC 20
R
2.25
R
3
ST or R
1.5
ST or R
XTC 25
R
2.5
R
4
ST or R
1.5
ST or R
XTC 25
R
2.75
R
5
ST or R
1.75
ST or R
XTC 30
R
3
R
6
ST or R
1.75
ST or R
XTC 30
R
2.75
R
7
ST or R
2
ST or R
XTC 35
R
3.25
R
8
2
R
1.5
R
R
5k Race! 🎉
Key:
ST = Strength Training
R = Recovery
XTC ## = cross training low impact cardio & number of minutes
Next, drill down a little on that chart and add detail to those workout plans. So for example, in the chart above, ST is strength training, so now we need to fill in what to do for strength training for a Monday or a Wednesday in any particular week. Decide what the warm up will be, followed by the exercises and how many sets/reps/how heavy each will be. Finally include some foam rolling and stretches in the cool down section.
Do the same for the run days, and think about what those will look like. Will you do all your training at the same place? Out and backs? Loops? Or mix it up every time? Invite some friends? How will you measure it? Distance, time, or both?
Another great tip is to start a notebook to keep track of your different workouts and runs. Write down details to keep track of your weights lifted or run times for each training run.
Commitment and Consistency
As you start getting organized, you will also feel more confident in knowing you are laying out a framework to stay committed and consistent to the process. You can’t cheat race prep! It takes weeks and weeks to build changes in the body that will make it possible to be race ready!
These changes happen in multiple body systems, such as the cardiovascular system. You have to increase the ability for your heart and lungs and blood vessels to work together to help you last that long. Your musculoskeletal system has to have time and regular workouts to build up muscle strength and endurance as well as connective tissue such as ligaments and tendons. The safest way to build up your mileage is a slow and gradual increase, week after week, month after month. Commit to consistency and let your planning charts be part of your accountability!
Conclusion for How to Prepare for Any Race
Preparing for a race doesn’t have to be complicated. Hopefully with these simple steps, you can take action today and start getting ready to not only finish your race, but also enjoy it! Embrace the process of training and knowing there are no shortcuts or easy hacks. But commitment and consistency will take you all the way. Good luck and please connect with me and share pictures or stories of your race day success!
Amazon Affiliate Disclaimer: This post contains a link to Amazon, and I am an affiliate. If you happen to make a purchase after clicking my link, I will make a tiny commission. Thank you in advance!
Hey there, future 5K champ! 🏃♂️🌟 Preparing for a race is easy if you have the right road map. So, buckle up, because we’ve got a simple but effective training plan to get you to that finish line feeling fit and fabulous. Here’s your Fitness For Real Blog’s Free 8-week 5K Training Plan to building up your mileage safely and enjoy your 5K race day!
Week
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
1
ST or R
1
ST or R
XTC 20
R
2
R
2
ST or R
1.25
ST or R
XTC 20
R
2.25
R
3
ST or R
1.5
ST or R
XTC 25
R
2.5
R
4
ST or R
1.5
ST or R
XTC 25
R
2.75
R
5
ST or R
1.75
ST or R
XTC 30
R
3
R
6
ST or R
1.75
ST or R
XTC 30
R
2.75
R
7
ST or R
2
ST or R
XTC 35
R
3.25
R
8
2
R
1.5
R
R
5k Race! 🎉
Fitness For Real Blog’s 8-Week 5K Training Plan
Key:
ST = Strength Training
R = Recovery
XTC ## = cross training low impact cardio & number of minutes
Overview
The week is loosely laid out to start on Mondays, as shown on the chart above. Each week for weeks 1-7 contains 2 strength training sessions, 2 runs, 1 cross training (low impact) cardio, and 2 recovery days.
Make It Work for YOU
You can adjust this rhythm to fit your own schedule. This is a very flexible scheme that is easily adaptable for lots of different work-life scenarios! Days 1 and 3 are listed as ST or R. You can drop the ST if necessary to fit your schedule and that takes the week to just 3 days of running and cardio. I highly recommend the ST, of course, which will help you with running.
But I TOTALLY GET life gets crazy and maybe you just can’t swing 5 days a week of working out right now. Commit to at least 3 sessions a week though and prioritize running and cardio please! This will allow you to enjoy the process and see some adaptations that will make running more enjoyable over this 8 week training program!
Long Run Saturdays
For most people I work with, Saturday tends to be the best day for the “long run.” The long run is where you try to push it a little bit longer each week. We have a very conservative progression in place, requiring you to add just a quarter mile most weeks! You’ll note in week 6, you actually go backwards a little, but that is on purpose! It’s called a step back week to allow your body to recover a little before you push forward next week to peak race distance (well 3.25 is a tiny bit extra as a 5K is 3.1 miles).
Week 8 Taper
For week 8, race week, we shorten the runs and take out the strength training. This is the process of tapering, which means we cut back and rest this week in order to allow the body to be as healed and replenished as possible for the big day!
Strength Training
Strength training is really important for runners because it keeps muscles strong, which in turn helps support joints and prevent injuries. Here’s a sample workout you can follow if you need one!
5-10 Minutes – Warm Up on any cardio
Begin your workout with a 5-10 minute warm-up on a treadmill, stationary bike, or elliptical machine. This will get your heart rate up and prepare your body for the workout ahead. Perform 10-20 reps each of basic movements like high knees, butt kicks, arm swings to loosen up joints and prepare them for strength training.
20-35 Minutes – Strength Training:
Utilize the weight machines or free weights available in either the gym or at home. You can get a surprisingly great workout with just dumbbells! Check out my garage gym article for more on that. Perform exercises such as squats, deadlifts, lunges, rows, lat pull downs, pushups, overhead presses and planks. Aim for 2-3 sets of 8-12 repetitions for each exercise.
10 Minutes – Flexibility and Stretching:
After each strength training session, dedicate some time to stretching exercises. This will help improve your flexibility, prevent injuries, and aid in muscle recovery. Include foam rolling and stretches for all major muscle groups, holding each stretch for 15-30 seconds.
Recovery
Instead of calling it an “off day” I prefer to label these days “recovery.” Feel free to do a little movement on recovery days. Just don’t break yourself off too hard! Some great options for active recovery days are yoga, stretching, foam rolling, walking a mile or two, kicking a soccer ball with your kid, ya know just move your body a little but don’t stress it. Recovery days are really important because this is where your body repairs the damage you’ve been doing on your workout days!
XTC – Cross Training Low Impact Cardio
On cross training low impact (XTC) cardio days, you have lots of options! Hop on the bike, assault bike, elliptical, rower, ski erg, anything! The important thing is to get your heart rate up to a place where it’s challenging and sustain it for the number of minutes recommended that week. On a scale of 1-10, with 1 being barely moving and 10 being extremely hard / really out of breath, get yourself into a 7-8ish range and stay there!
I recommend low impact alternatives to running here especially for my new runners! Running takes time to build up your endurance, which includes both internal adaptations in your cardiorespiratory systems, but also in your musculoskeletal system. Running can be tough on tendons, ligaments, joints, and muscles. Cross training cardio is meant to be a low impact way to get your heart rate up so you can keep tuning up your internal cardio engines while also giving a break to your ankles and knees and spine.
Conclusion
Remember, it’s okay to shuffle days around based on how you’re feeling. The key is consistency and enjoying the process. Print this chart out and add it to your own calendar today! Make sure to double tie those shoes, stay hydrated, and most importantly, have a blast. See you at the finish line! 🥇🎉 Please connect with us online and share your race day finish photos!
Thinking about training for a 5k? That’s fantastic! Finishing a 5K is a terrific and fun achievement, regardless of whether you’re a seasoned athlete or a newcomer to the world of running. It doesn’t matter if you’ve been running for ages or just starting today. This article is packed with training tips as well as a link to an 8 week build up training plan to help you finish strong and enjoy your race! I hope you enjoy Training for a 5K: The Essential Guide to Running a Great Race AND Actually Enjoying It!
The Essential Guide to Running a 5K and Actually Enjoying It
Welcome to the 5k Race Party!
If you run, you are a runner. If this happens to be your first time running a 5k, welcome to one of the most uplifting, quirky, and downright awesome communities out there. Runners are wired differently but in the best way possible! We are an incredibly welcoming and supportive group and we are SO glad you’re here! Race venues today are fun community festivals with music, food, drinks, families, friends, and joy! Mark that race date on your calendar and let’s get training!
Why a 5K is the Perfect Start
For many, the idea of running can seem daunting. However, training for a 5K race , which is 3.1 miles, is the perfect distance to introduce yourself to the racing world. We believe it offers a balance between challenge and accessibility. Completing a 5K gives you the confidence to tackle longer races in the future.
Creating a Foolproof Training Plan
Consistency is key. While every individual’s body and fitness level may differ, the core tenets of a 5K training plan remain similar:
Start Slow: If you’re new to running, don’t push yourself too hard too soon. Start with a mix of walking and jogging, gradually increasing your running intervals.
Check out our safe and enjoyable 8 Week Training Plan by Clicking HERE
Set a Schedule: Aim for at least two running sessions and one cross training cardio session a week. This provides a balance between training intensity and recovery time.
Vary Your Training: Mix it up. Alternate strength training, yoga, running, and low impact alternative cardio sessions to ensure your body gets a holistic workout.
Equipment Matters
Choosing the Right Shoes: Footwear can make or break your training. We recommend investing in a quality pair of running shoes. Visit a specialized store where experts can analyze your running style and suggest the right shoes for you.
Wear Appropriate Clothing: Opt for moisture-wicking fabric to keep you dry. Layers are your friend, especially in cooler temperatures. We emphasize the importance of comfort and functionality.
Avoid chafing: Every body is shaped differently and some bodies happen to have areas that rub together during runs that can cause uncomfortable chafing. It’s a very common problem among runners! Luckily there are many anti-chafing products on the market that can help! Body Glide is one of my favorites. You can get it on Amazon or at your local running specialty stores.
Race Day Preparation
Stay Hydrated: Drink plenty of water the day before the race. On the morning of, sip moderately to stay hydrated but not too full.
Electrolytes: Water isn’t everything! Be sure to include electrolytes in your hydration/fuel plan. The one I use the most is LMNT. No junk, just sweet, salty electrolytes!
Fuel Up: Consume a light meal about 1-2 hours before the race. We suggest foods that are easy to digest, like bananas or a slice of whole grain bread with peanut butter.
Warm-Up: Engage in a 10-minute warm-up to get your muscles ready. Gentle jogging and dynamic stretches are ideal.
During the 5k Race
Have a Blast! Enjoy the hell out of the day. Have friends or family take a million pics of you on the course. Give and receive all the high 5’s!
Pace Yourself: It’s easy to get caught up in the excitement, but we advise starting at a pace you’re comfortable with.
Stay Positive: Mental endurance is as crucial as physical endurance. Keep a positive mindset throughout the race.
Post-Race Recovery
Congratulations on training for a 5k race and completing it! Now, it’s essential to recover correctly. We advise stretching gently, hydrating, and consuming a meal rich in protein and carbohydrates. Give your body ample rest and celebrate your fantastic achievement.
Conclusion
Training for and completing a 5K race is a journey that offers both challenges and immense rewards. Good luck with your training and races! Please connect with us online and share your race day success pics with our community!
Disclaimer: I am an Amazon Affiliate so if you happen to click on the Body Glide link and purchase it, I will make a small commission. I pledge to never promote products I don’t personally use myself. Thank you for supporting my small business 🙂
