Training for the Galveston Revival Race
By Kimberly Bachmeier
As an avid runner and Galvestonian, I look forward to participating with my company, FIT to RUN, as a supporter and sponsor of Galveston Historical Foundation’s 3rd Annual Revival Race on Saturday, September 10. I invite you to take part in this exciting memorial race. What better way to commemorate the third anniversary of Hurricane Ike and our continuing revival than to set our sights on completing a 5K or 10K run!
In 2009, the Revival Race drew nearly 1000 participants from Galveston and all over Texas. We expect even more this year. I hope to see you there, at the race and at the awards party afterwards.
Not a runner? Join us anyway! The Galveston Revival Race, presented by Mostyn Law Firm, is walker and family friendly. But if you would like to start running, consider this easy 6-week training schedule. It is designed for beginners, and it will help you get to the finish line.
Prepare
Before you begin this or any new athletic program, it is a good idea to consult with your physician and receive medical clearance, especially if you have certain risk factors.
Don’t do too much too fast. To avoid injury and to increase your enjoyment, it is best to take a slow, gradual approach. Resist any temptation to skip ahead in this program.
It is even more imperative to start out slowly in order to acclimate to the heat and humidity of a Galveston summer. Try not to run or walk during the heat of the day and drink plenty of water before, during, and after your workouts.
Get fitted and wear good running shoes--not tennis shoes, cross trainers or other shoes. See me or Steve at FIT to RUN, 528 23rd Street in Galveston. We can assist you in finding the best shoe for you. Invest in good moisture-wicking running socks (not cotton) to avoid blisters, calluses, and wet feet. Keep your feet happy and they'll keep you moving!
Get moving
There are many programs available to get you from the couch to a 5K. The best program for you is the one that you will actually follow.
To avoid possible frustration, this 0-5K program focuses on time rather than distance or speed. It is simple and calls for rest days, which are important to keep you healthy and allow the body to recover. On a rest day, you might want to “cross train,” or do a different activity (walk, swim, bike, lift weights, etc).
When you jog, don't worry about how fast you are going. If you can sing while you run, you can probably increase your speed a little. If you are gasping for air or your heart rate gets too high, slow down a bit. You can always work on speed later; right now you are trying to develop a good, healthy running base.
Stretch your muscles only after your body and muscles are warmed up. Walk, move for about 3-5 minutes to get your blood pumping and get your heart rate up a little, then stretch and continue with your program.
The Program
You can change the days of the week that you exercise, just try and take a day of rest from running in between. Engage in this running program 3 times each week. The first week schedule below is just an example.
Week 1
Sunday – rest or cross train
Monday- rest or cross train
Tuesday – brisk walk for 5 minutes, then jog 30 seconds, walk 1 minute, jog 30 seconds, walk 1 minute, repeat 10 times total, then walk to “cool down” for 5 minutes
Wednesday- rest or cross train
Thursday- brisk walk for 5 minutes, then jog 30 seconds, walk 1 minute, jog 30 seconds, walk 1 minute, repeat 10 times total, then walk to “cool down” for 5 minutes
Friday- rest or cross train
Saturday-brisk walk for 5 minutes, then jog 30 seconds, walk 1 minute, jog 30 seconds, walk 1 minute, repeat 10 times total, then walk to “cool down” for 5 minutes
Week 2
Do this 3 times this week:
Brisk walk for 5 minutes, then jog 60 seconds, walk 90 seconds, jog 60 seconds, walk 90 seconds, repeat 10 times total, then walk to “cool down” for 5 minutes
Week 3
Do this 3 times this week:
Brisk walk for 5 minutes, then jog 90 seconds, walk 90 seconds, jog 90 seconds, walk 90 seconds, repeat 8 times total, then walk to “cool down” for 5 minutes
Week 4
Workout 1: Brisk walk for 5 minutes, then jog 3 minutes, walk 1 minute, repeat 8 times. Cool down for 5 minutes.
Workout 2: Brisk walk for 5 minutes, then jog 4 minutes, walk 1 minute. Repeat 8 times. Cool down for 5 minutes.
Workout 3: Brisk walk 3 minutes, then jog 4 minutes, walk 1 minute. Repeat 10 times. Cool down 5 minutes.
Week 5
Workout 1: Brisk walk 3 minutes, the jog 4 minutes, walk 1 minute, repeat 10 times, cool down 5 minutes.
Workout 2: Warm up (very slow jog 3 minutes), jog 5 minutes, walk 1 minute, repeat 8 times. Cool down 5 minutes.
Workout 3: Warm up (very slow jog 5 minutes), jog 3 minutes, walk 1 minute. Repeat 5 times. Cool down 5 minutes.
Week 6
5 K run! Remember, your main goal is to have fun! Don't try to set a personal record (PR) your first race. You can even continue to use the jog/walk method for your first 5K.
Rules of the Road
There will be many fast runners on the course--some looking to win the race and others looking to accomplish their PR. Please be courteous to your fellow athletes by allowing the faster runners to be closer to the start line. On the course, stay to your right and allow faster people to pass comfortably on the left.
If you didn't participate in the Galveston Revival Race last year, I urge you to sign up and do it this year! It’s wonderful way to discover Galveston and take note of all that we have accomplished over the last three years. Together, we can make many more things possible.
Kimberly Bachmeier is co-owner of FIT to RUN, and organizer of USA FIT Galveston.
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