The Stride Guide - October 28th 2024

This week’s hot take in the running Community

• Ruth Chepngetich of Kenya shattered the women's marathon world record at the 2024 Chicago Marathon, finishing in an astonishing 2:09:56 and becoming the first woman to break the 2:10 barrier.

• The Shanghai Marathon has been announced as a new candidate city to potentially become an Abbott World Marathon Major. Joining Sydney and Cape Town as a potential addition to the current six majors, expanding the prestigious series of marathons.

• Climate change is increasingly impacting long-distance running events, with extreme heat leading to cancellations of major races like the recent Twin Cities marathon in Minnesota.

• The Berlin Marathon saw new champions crowned in both men's and women's races, with many top runners absent due to the recent Olympic marathon.

• Double-threshold training will become popular among elite runners in 2024, indicating a shift in training approaches for long-distance events.

How to prep for your first 5k:

Completing a 5K is an incredible fitness milestone that's achievable for runners of all levels. If you're new to running, 3.1 miles (equivalent to 5k) can seem daunting. But we promise that you CAN DO IT! With consistent effort over the next couple of weeks, you'll get there! We’ve all heard the saying, “We don’t plan to fail, we fail to plan”, so here is the plan:

A structured 8-week plan is best for beginners. We recommend signing up for a race that is at least 8 weeks out.

Establish a Training Plan:

• Start with a mix of running and walking, gradually increasing running time

• Aim for 3 workouts per week

• Gradually increase distance and decrease walking intervals

Keep in mind, that training plans may be slightly different based on your fitness level. For example, If you are brand new to running your WEEK 1 may look like this:

• Run 1 minute, walk 3 minutes

• Repeat 7-10 times

• Do this 3 times per week gradually increasing the running time

By Week 8, aim to run 45 minutes continuously, DO NOT focus on speed or distance.

Understand Proper Pacing:

Pace is a runner's speed measured in minutes per mile or kilometers, which tells you how long it will take to cover a certain distance. For instance, running at a 10-minute mile pace means you'll cover 3 miles in 30 minutes or 6 miles in an hour.

Good news - the walking pace is about 20 minutes per mile, so if you can run even a little faster than that, you're already doing great! Aim for a comfortable 15-minute mile pace to start - this is totally achievable and will get you across that finish line feeling strong! 💪

Incorporate Different Types of Runs

• Easy Runs: Build endurance at a comfortable pace

• Long Runs: Gradually increase distance, usually on weekends

• Speed Work: After a few weeks, add short intervals of faster running

Rest and Recovery

Remember, rest days are your secret weapon in becoming a stronger runner! Plan to take at least one day off between runs - your body will thank you for it. And hey, we all know life can throw curveballs sometimes, so don't hesitate to grab an extra rest day when your body asks for it - this helps prevent burnout and will keep you healthy and injury-free.

Remember, consistency is key. Stick to your plan, but be flexible if needed. The goal of your first 5K should be to finish comfortably and enjoy the experience.