Fox Fitness Race for the Cure Team

Thank you for joining us on a journey to finish that 5K! Our goal by the end of the 8 weeks is to complete the 5k running; however, we are all at different levels, so even if running half of the race is your goal the most important thing is that you finish it! This clinic will get you headed in the right direction regarding how to prepare for a race and other aspects to consider such as overtraining, proper attire, nutrition, injury prevention, stretching, and much more. Each week we will cover a different topic, so by the end of the 8 weeks you will have gained a lot of knowledge on preparing for a 5K. If at any time you have any questions don’t hesitate to call me, email me, or bring them to class.

We will meet in the parking lot of West Hills every Wednesday at 6pm for about an hour. The beginning portion will be informational and the second portion will consist of training (walking /running and stretching). Our goal over the course of the 8 weeks is to increase endurance and thus increase the length of time you can run as well as learn how to prepare safely for such an event.

If for any reason you cannot make all of the classes, or wish to be a part of the team and the clinic time conflicts with your schedule you can still be a part of the team! I will be posting all information covered, questions asked, and group runs onto our blog at:

www.foxfitnessrunning.wordpress.com

Here you can also find a link to the team page and the homepage where you can register and be a part of the team. We will also work together to come up with fundraising ideas so that we can reach our goal.

Homework for next week:

1. Register for Susan Komen Race (www.komenknoxville.org) and join the Fox Fitness Team

2. Get out there and start walking/running!

A little bit about me:

I am Becky Fox the owner of Fox Fitness. I am an ACE certified personal trainer and group fitness instructor. I was an avid runner in high school where I participated in track and cross country. I also ran my first half marathon a few years ago and hope to do so again within the next year. I am also getting ready to start as a volunteer for Girls on the Run in Knoxville. More information on Fox Fitness can be found at:

www.foxfitnessonline.com

I can be contacted at becky@foxfitnessonline.com or 865-243-5361.

Week 1 Lesson: How Do I Start?

If you are out of practice running, training for a 5k can be very overwhelming. Maybe you’re not sure how to start or how to properly prepare for such an event. Well the best thing is to just get out there and start running! As a beginner, you are not expected to be able to run the complete 3.1 miles, but rather to work your way up to it. The goal for your first race is to finish the race; worry about your time your second time around.

So how do you get started?

· Avoid starting out by doing too much too soon. You want to gradually increase your endurance. To do so I suggest starting with small bursts of running mixed in with your walking. These may only last a minute or two and over time they will get longer and longer until you can run the entire distance. A few great program examples can be seen at:

a. http://www.coolrunning.com/engine/2/2_3/181.shtml

b. http://running.about.com/od/getstartedwithrunning/ht/getstarted.htm

· Focus on keeping your running/walking sessions to approximately 20-45 minutes 3 times per week.

· Space your runs out by leaving a day in between each run. For example, a Monday/Wednesday/Friday or Tuesday/Thursday/Saturday program would be ideal to avoid overtraining and injuries.

· Always make sure you start with a warm-up and cool-down with stretching.

· Keep a log so you can see your progress.

· Wear proper running shoes. Those old ones from 5 years ago are not going to cut it!

Make sure to be consistent with your runs so that you can build your endurance. It does take hard work and practice but you will reach your goal!