Move-In’ 5K 2021

Beginner’s Training Guide

We want to make sure your participation in our 5K fundraiser event is fun AND safe. Participating in a 5K, without adequate preparation, can increase your risk for injury. So we’ve gathered some information and provided some guidelines to physical training that will keep you free from injury. Many of you participating in the 5K are at varied fitness levels and some of this information might apply to you, but the information is intended for those participants who are just starting out. So read on and apply the information most valuable to you.

1. Safety first! If this is your first time starting a physical training program or if it’s been a long time, then you will need to make sure you are ready.

If you have answered “Yes” to one or more of the questions below, consult your physician before engaging in physical activity. Tell your physician which questions you answered “Yes” to. After a medical evaluation, seek advice from your physician on what type of activity is suitable for your current condition. Make sure you do this at least 3 months before the day of the event.

Physical Activity Readiness Questionnaire

1. Has your doctor ever said that you have a heart condition and that you should only perform physical activity recommended by a doctor?
   
   
2. Do you feel pain in your chest when you perform physical activity?
   
   
3. In the past month, have you had chest pain when you were not performing any physical activity?
   
   
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
   
   
5. Do you have a bone or joint problem that could be made worse by a change in your physical activity?
   
   
6. Is your doctor currently prescribing any medication for your blood pressure or for a heart condition?
   
   
7. Do you know of any other reason why you should not engage in physical activity?

2. Get some good training shoes.

Overall cushioned workout shoes or even cross-training shoes are recommended for starters. Make sure the shoes fit your feet well.

A good fitting shoe should:

• support the contours of your feet from all sides.
• allow your toes to move freely. Your toes should NOT be bunched up together.
• be wide enough so that your widest part of your feet (the ball of your big toe to the ball of your little toe) feel snug.
• allow for a fingers width between your heel and the inside heel of the shoe

3. Training sequence for the next 6-8 weeks:

1. Warm-up for 10 minutes. Click here for warm-up suggestions.
   - Gentle squats
   - Walk in place with arm swings
   - Hip circles
   - Trunk twist
   - Shoulder rolls
   - Neck rolls
   - Calf raises
   
   AVOID stretching as your only warm-up activity. We’ll save stretching for later.
   
   
2. Training: follow a consistent and progressive training sequence for 6-8 weeks. Here is an example of a 7-week training program provided by the Mayo Clinic:
   https://www.mayoclinic.org/documents/fsm14-5k-run-pdf/doc-20086108
   
   
3. Cool-down for 10 minutes. You can stretch out during this time after the training.
   Click here for some suggested stretches.

4. Remember:

• Some soreness is normal with any activity, especially when starting out. Soreness lasts about 1-3 days. If soreness last for more than a week, then consult your physician or physical therapist.
  
  
• Have water available during your training
  
  
• Wear workout clothes. Wear layers that can easily be removed
  
  
• The training program serves as a guide. Make it work with your abilities and progress yourself from there.

Developed by:

Edmer Lazaro, PT, DPT, MSHCA

Doctor of Physical Therapy

Vanguard Color Guard Alumnus ’98 and ’99

SCVWG Staff ’13,’14,’15,’16