As the weather gets warmer, it is time to start enjoying the outdoors again! Fundraising organizations across the nation are already planning spring and summer events - the most popular being a 3K or a 5K. Color runs, especially, have become very popular in the last few years and are a successful way to raise money. Participants vary in experience and often times have never participated in a running event before. Thankfully, that doesn’t stop those of us who just want to help! If you’ve decided to take part in a 3K or 5K fundraiser, check out the tips below to get you started:
There are a variety of different races that have their own format, including donation-based and fee-based runs. To begin, register with the organization setting up the event because there are many ways to enter and many ways to show your support. Fundraising runs not only help you with your fitness goals but also help the community at large.
Get the right equipment
It is important to find the right type of running equipment to make your race a success. Visiting a local running specialty store can help you with a professional fitting, as well as other accessories that will help make your race a triumph.
Make a plan
Making a plan requires creating a training program that best fits your level of fitness. Beginners should start off with walking then work their way up to running and walking intervals. The eventual goal should is to be able to run without stopping. Make sure to listen to your body and find a pace that fits your abilities.
Start your training one step at a time. Make sure to do a proper warm-up of one to three minutes before your run and always stay hydrated before and after. Most newbie runners make the mistake of running too much too soon, which leads to injury and discouragement. A little progress goes a long way. Remember, slow and steady wins the race.
Breathing is extremely important when running. It is best to breathe through both your mouth and your nose to help your working muscles. Breathing in every two to four steps and out every two to four steps will help train your body to have an effective breathing pattern.
The body grows stronger at rest after a run. Do not push yourself to run if you feel your body isn’t ready. Your body will tell you when it is ready. What you can do during your recovery periods is get a good amount of sleep and eat well-balanced meals. And, of course, stay hydrated.
You now have the tools you need to successfully complete a run. Now it is up to you to challenge yourself and start your 3K, 5K, or other running adventure. Visit schoolathon.org to learn more about hosting your own fundraiser.