Have you ever considered running a 5K? The benefits may surprise you.A 5K race is 3.1 miles, the perfect distance for beginning runners. It’s a realistic, attainable goal that’s fun and satisfying to achieve.Here are five rewards to reap.1) Toned legs: Runners have awesome legs – muscular, toned and tan. Training for a 5K will get you on pace for your own set of lean limbs.
- Calves: Not the easiest to tone in the gym, these lanky muscles are quickly toned by running. A proper runner’s stride has your foot landing in a rolling motion, heel to toe. As you push off with your toe, feel a firm contraction in the calves. Push your calves to the limit by running in sand or gravel. No thumping! You know your stride is stiff when you hear a thumping sound with each step. Lightly rolling your foot from heel to toe takes pressure off the lower back. Thumping feet leads to a sore back.
- Glutes: Running is a great way to firm up the glutes. To raise them, take your training to the hills or do bleacher runs.
- Thighs: Running does wonders for shaping and slimming your thighs, right where it counts.
- Raised metabolism: Resistance training raises your metabolism for an extended period of time, even after the workout is finished. This means more calories burned. Resistance training also adds muscle, which raises resting metabolism to burn even more calories when not exercising.
- Upper body muscle tone: While running is great for adding lower body muscle tone, it won’t do much for the upper body. Resistance training targets the muscles of the upper body to create a symmetric physique.
- Muscle confusion: With resistance training, there are endless variations of movements to do to keep muscles guessing. Never allow your routine to grow stale by doing the same motions over and over again.
- Consult your doctor. You should always check with your doctor before beginning a new exercise routine, and training for a 5K is no exception. Once your doctor gives you the green light, then jump in with your training.
- Train smart. Gradually increase your mileage over a few weeks or months. Start by running for 10 to 15 minutes and then slowly increase to a full 5K.
- Stay hydrated. It’s always important to keep your body properly hydrated, especially when your activity level has increased. Drink water before and after each run, as well as throughout the day.