3 ESSENTIAL TIPS FOR RUNNING A 5K

Warming up is essential prior any kind of workout.

Warming up - 

•  Helps in pain free movements.
•  Increases oxygen delivery to muscles which helps in preventing becoming breathless too   early during your run.
•  Improves coordination and reaction time.
•  Enhances performance.
•  Prevents injury.
•  Boosts your confidence. 
• Avoids muscle strain.

A 2 min warm up routine is just enough for your 5k run. 

A dynamic warm up includes-  

• Hops on the spot 
• Chest expansions 
• Arm circles 
• Torso rotations 
• Jumping jacks
• Jumps 10x (any kind) 
• Squats 5x

3 tips to keep in mind when running a 5k - 

Breathe - Inhale and exhale smoothly through your nose or mouth (the objective is to bring in the maximum amount of oxygen).Developing a rhythm to your breathing helps you so that you don't end up running out of breath too early.

      

          

Pace your race - An average 5k run can last anywhere from 20 - 40 minutes.I recommend you to split it like this: - Run/jog the first 3k slow and settle into a sustainable pace. You can either run at the same pace or increase it as you feel for the last 2k. Its easier and fun to pass people in the last couple hundred yards or so. 

                                   

Pre race meal  -   Avoid starting the race on a full stomach.Your last meal should be 2-3 hours before the start of the race.A good choice would be low volume food with high carbs combined with plenty of fluids. Oatmeal with fruit can be an effective choice.

  

     Also, motivational music can be of great help to a large number of runners. Hence, having such a playlist may prove to be a mood lifter and confidence booster!!!

       

      Good Luck!!!!  

Looking For Some High Protein Foods? Click Here

5 HIGH PROTEIN FOODS

Protein is a macro nutrient that is essential to building muscle mass. 
 Macro nutrients provide calories, or energy.

Some High Protein Foods Include - 

1. Eggs

                                     
   
Whole eggs are high in protein, but egg whites are almost pure protein. 
An average-sized egg contains up to 7 grams of protein. 

2. Almonds

Almonds are loaded with important nutrients, fibres and Vitamin E.

Daily consumption of almonds are known to reduce hunger and promote weight loss.

10 almonds may provide upto 25-30 grams of protein. 

3. Oats

Incredibly nutritious, oats are among the healthiest grains known.

Oats can help reduce blood pressure, aid in digestion and also lower your risk of heart disease

1 Cup of Oats(100 gms) can provide upto 15-20 gms of protein. . 

4. Peanuts

Peanuts are a convenient source of protein that come with the added bonus of antioxidants, magnesium, fibre and heart healthy fats(good fats).

Peanuts are known to help prevent cancer, diabetes and some respiratory diseases. 

However, peanuts should be consumed in moderation, not abundance. 

1 cup of peanuts(150 gms) can provide upto 30-40 gms of protein.

5. Chicken 

A healthy lean-meat form, with a high nutritional value.

It can help build strength, Strong bones, relieve stress, and boost immunity(chicken soup).

It is better to use cooking methods like boiling, grilling, roasting rather than frying as it may lead to some health problems. 

250 gms of Chicken can provide upto 50-70 gms of protein.


Good Luck !!!


Looking For Tips On Running Your First 5K - Click Here