Jackson Hospital | Partners | Summer 2021

jackson.org 15 Tip 1 Find the right shoes. Buying the right running gear is important, both for comfort while running and to help prevent injury. Go to your local running specialty store for your first pair of running shoes. Tip 2 Sign up and prepare for race day. Search the internet to find the perfect race. Remember the goal is to complete the race, not to compete. You might get nervous when it’s finally race week and think you need to rest, but running the week of the race is a good idea to keep your momentum. Tip 3 Come up with a plan. We have provided a sample six-week 5K training schedule from Runner’s World . If it doesn’t work for you, look for plans online or in other running magazines. Remember to stick with the plan. If you miss a day, just pick up where you left off. Don’t get discouraged; we all miss a day here and there. Tip 4 Warm up before the race. A common mistake is not properly warming up for a run. While stretching is important, it’s most effective after a run. A good warm-up before your run increases flexibility and flow to your muscles and mentally prepares you for an increased workload. To get a good warm-up, try some light jogging and dynamic movement drills to help prepare your body for your run. Remember to run at a pace that is comfortable for you. Tip 5 Stretch and drink fluids after the race. After you finish the race, it is important to stretch, which will help keep your muscles from stiffening. Drink water after you have finished to prevent dehydration, because your body will have lost water even if it’s cold outside and it doesn’t feel like you have been sweating. If you feel light-headed or are cramping, this is an indicator that you need to drink some more water. Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Rest Run 1 min Walk 1 min Repeat x 10 Rest Run 2 min Walk 4 min Repeat x 5 Rest Rest Run 2 min Walk 4 min Repeat x 5 2 Rest Run 3 min Walk 3 min Repeat x 4 Rest Run 3 min Walk 3 min Repeat x 4 Rest Rest Run 5 min Walk 3 min Repeat x 3 3 Rest Run 7 min Walk 2 min Repeat x 3 Rest Run 8 min Walk 2 min Repeat x 3 Rest Rest Run 8 min Walk 2 min Repeat x 3 4 Rest Run 8 min Walk 2 min Repeat x 3 Rest Run 10 min Walk 2 min Repeat x 2 Run 5 min Rest Rest Run 8 min Walk 2 min Repeat x 3 5 Rest Run 9 min Walk 1 min Repeat x 3 Rest Run 12 min Walk 2 min Repeat x 2 Run 5 min Rest Rest Run 8 min Walk 2 min Repeat x 3 6 Rest Run 15 min Walk 1 min Repeat x 2 Rest Run 8 min Walk 2 min Repeat x 3 Rest Rest 5K race! Suggested workout from Runner’s World For more information on the Mustache Run 5K, visit jackson.org/foundation!