All your friends are doing it — just check out the brag shots on their Facebook, Twitter, or Instagram accounts. Want in? Whether it’s a 5K, 10K, or half-marathon, we have a plan to get you through the finish line strong. We promise that you’ll soon be boasting about your medals, too.
Why you should try it:
Running can provide the impetus for a healthier lifestyle or help you overcome a training plateau. “Incorporating a 5K race into your calendar is a great motivational tool. He’ll see a big change in his level of fitness in just over a month,” says Newton of his running. Ambassador Jeff Devlin says: He is the founder of Devlin His Coaching in Downingtown, Pennsylvania, who created this his 5K plan.
What to Expect: This plan, which will transform him from a walker to a runner in just 6 weeks, includes 3 days of running, 2 days of cross-training or walking, and 2 days of rest.
Run 10K in 8 weeks
Why you should try it:
“The 10K transforms you into a true distance runner with the confidence to take on even bigger challenges,” says Brooks-sponsored athlete and running runner from Boulder, Colo. says coach Melody Fairchild. What it includes: This 8-week plan is designed for runners who regularly run about 15 miles per week for at least 30 minutes at a time. Adding longer runs, hills, and intervals will improve your endurance, strength, and speed.
Complete a half marathon in 12 weeks
Why you should try it:
According to a 2013 Running USA survey, women chose the half marathon as their most popular race distance. Complaint? “A half marathon is easier to handle than a full marathon, so it’s less scary,” said John Hornerkamp, coach of the New York Road Runners. (But the word marathon still exists!)
What to expect: You’ll be on the pavement four days a week, but this plan is designed for runners who are already logging about 10 to 15 miles a week and are willing to put in some hard work each week. Alternate between out and easy workouts to allow your body to adapt to the increased intensity. Mileage. “Focus on effort, not time,” says Hornerkamp.
Become a better runner
how to run better
Train for your first, second, third, or 20th time. Racing is all about following the program closely. But once you know a few tricks, it will be much easier to cover those miles.
I’ve been trying hard to cut down on carbs. Can I do this while training? Carbs are not the devil of diets. In fact, they’re a runner’s best friend, says Leslie Bonci, RD, Fitness Advisory Board member and co-author of Run Your Butt Off.
“When you run a race or train, your body needs to use stored carbohydrates for energy. But consuming too much of some starches can easily lead to weight gain. Here’s a tip: “Fill about a third of your plate with grains, and divide the rest between protein, fruits, and vegetables,” says Bonci. You can also get the most out of every bite by choosing healthier carbohydrates like sweet potatoes, quinoa, brown rice, and lentils, which are rich in fiber, vitamins, and minerals.
How do I know if I’m ready for a longer race? “Once I hit my goal time in my current race, I know I’m ready to take the next step,” says Newton of Running. says Jeff Devlin, an ambassador for the company. For example, if he can achieve his goal of running for an hour with 10 km left, he is more likely to accomplish a bigger challenge.
A good rule of thumb to follow: Aim for your race distance to be no more than about twice the cross-country run he currently does each week. If you’re just starting out in this sport, should you worry about your form? Think of it as an opportunity to get started on the right path, literally. “Beginners can understand form from the get-go and focus on running that way,” Devlin says.
But it’s never too late to improve your skills. Your steps should be fast, light, and gentle. “If your steps are heavy and noisy, you’re likely misstepping and hitting your heel too hard, causing you to shorten your stride and lean forward slightly.”The ideal impact is when the shoe touches the ground mid-foot It should occur in the forefoot from the groin.
Does running on a treadmill prepare you for the outdoors? You may need to make some adjustments to compensate for some of the work the machine does for you. “First he sets the slope at 1% to compensate for the lack of external factors such as wind resistance and terrain changes,” says New York Road Runners coach John Hornerkamp. Try to exercise outdoors as much as possible. Protect your miles from injury
Get a pain-free workout with these core and lower body strength exercises. Do it at least twice a week.
one leg boss jump
Targets quadriceps and glutes
Stand on your right foot, jump on top of the boss (or use a pillow) and land on your left foot. Jump off the boss and land on your right foot. Keep your knees soft. Repeat 12 times. Switch sides and repeat. Do 3 sets of 12 reps on each side.
side plank with leg raises
Targets obliques, hips, and thighs
Lie on your left side, legs stacked, and left elbow under your shoulder. Lift your hips and knees off the floor. Raise your right foot about 30cm and bring your toes forward. Lower your lower leg and repeat. Do 3 sets of 12 reps on each side. plank donkey kick
Targets abs, buttocks, and hamstrings
Wrap the resistance band around the sole of your right foot and hold the end with your hand. Participate fully. Bring your right knee closer to your chest. Next, extend your right leg back. Do 3 sets of 12 reps on each side.
Must-see races and top gear
suit yourself
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