5K Walk/Run: How to Prepare and Train Kristin Kipp, MS, RD, CSCS.
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Transcript of 5K Walk/Run: How to Prepare and Train Kristin Kipp, MS, RD, CSCS.
![Page 1: 5K Walk/Run: How to Prepare and Train Kristin Kipp, MS, RD, CSCS.](https://reader037.fdocuments.us/reader037/viewer/2022110102/56649efb5503460f94c0df13/html5/thumbnails/1.jpg)
5K Walk/Run:How to Prepare and Train
Kristin Kipp, MS, RD, CSCS
![Page 2: 5K Walk/Run: How to Prepare and Train Kristin Kipp, MS, RD, CSCS.](https://reader037.fdocuments.us/reader037/viewer/2022110102/56649efb5503460f94c0df13/html5/thumbnails/2.jpg)
Objectives
Identify what steps should be taken before you start your training program
Discuss some general training guidelines that should be followed
Describe how to set a realistic goal and how to overcome any obstacles
Describe ways to incorporate your plan into your daily routine and stay motivated
![Page 3: 5K Walk/Run: How to Prepare and Train Kristin Kipp, MS, RD, CSCS.](https://reader037.fdocuments.us/reader037/viewer/2022110102/56649efb5503460f94c0df13/html5/thumbnails/3.jpg)
Where Do I Begin?
• Before beginning your 5K Training program:– Obtain medical clearance if needed
– Assess your current fitness level– 1 mile walk test
– 1.5 mile walk/run
– Walk/run for time
– Get fitted for a good pair of shoes
– Make sure to have comfortable clothing to wear while training in various weather conditions
![Page 4: 5K Walk/Run: How to Prepare and Train Kristin Kipp, MS, RD, CSCS.](https://reader037.fdocuments.us/reader037/viewer/2022110102/56649efb5503460f94c0df13/html5/thumbnails/4.jpg)
Starting Your Training Program
• Set goals - Think SMART!!! – S – Specific
– M – Measurable
– A – Attainable
– R – Realistic
– T – Time-line• For example: Walk three times/week on Monday,
Wednesday, and Friday at noon during my lunch break for 30 minutes for the next two months
![Page 5: 5K Walk/Run: How to Prepare and Train Kristin Kipp, MS, RD, CSCS.](https://reader037.fdocuments.us/reader037/viewer/2022110102/56649efb5503460f94c0df13/html5/thumbnails/5.jpg)
Starting Your Training Program Continued…
• Develop a Training Plan - Failing to Plan is Planning to Fail!!!– Use the plan I developed– Find a plan online that fits your needs– Have a fitness professional write an individualized
training program for you
• Find a Place to Perform Your Workouts
• Schedule Your Workouts
• Develop Ways to Overcome Obstacles
![Page 6: 5K Walk/Run: How to Prepare and Train Kristin Kipp, MS, RD, CSCS.](https://reader037.fdocuments.us/reader037/viewer/2022110102/56649efb5503460f94c0df13/html5/thumbnails/6.jpg)
Start Training!!!
![Page 7: 5K Walk/Run: How to Prepare and Train Kristin Kipp, MS, RD, CSCS.](https://reader037.fdocuments.us/reader037/viewer/2022110102/56649efb5503460f94c0df13/html5/thumbnails/7.jpg)
Guidelines for Training
• Start Slowly, and Get in Shape Gradually
• Warm Up Before Exercise
• Cool Down After Exercise
• Train Regularly
• Exercise Safely
• Listen To Your Body/Get Adequate Rest
• Vary the Time and Intensity of Your Workouts
• Vary Your Activities
• Try Training With a Partner
• Train Your Mind
• Fuel For Activity
• Have Fun
• Track Your Progress
![Page 8: 5K Walk/Run: How to Prepare and Train Kristin Kipp, MS, RD, CSCS.](https://reader037.fdocuments.us/reader037/viewer/2022110102/56649efb5503460f94c0df13/html5/thumbnails/8.jpg)
The Keys To Your Success
• Motivation– Fitness professional
– Friends/relatives/co-workers
• Commitment– Make a plan and stick to it!
– Have short and long term REALISTIC goals
– Give yourself a reward for milestones
• Accountability– Who and what will you be accountable to?
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Questions???
![Page 10: 5K Walk/Run: How to Prepare and Train Kristin Kipp, MS, RD, CSCS.](https://reader037.fdocuments.us/reader037/viewer/2022110102/56649efb5503460f94c0df13/html5/thumbnails/10.jpg)
References
1. Fahey TD, Insel PM, Roth WT. Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness. New York, NY: McGraw-Hill Co. Inc.; 2007.
2. American Council on Exercise, eds. Personal Trainer Manual. San Diego, CA: American Council on Exercise; 1997.