Notes from the Barre – Summer 2016

It’s summer and we are in the heart of 5K race season. It seems no matter where you live, there’s a 5K race going on someplace nearby every weekend. And most all of them benefit a worthwhile charity. So consider making this the year you get up and get moving for a good cause. As always, be sure to get an okay from your doctor before starting a new exercise program.

But before you show up at the starting line, you’ll want to spend some time getting prepared for the challenge. That means making sure you have the right gear and that you spend some time training for the big day.

When it comes to gear, there’s nothing more important than comfortable running shoes. If your current ones are less than comfortable, a new pair is definitely a good idea. I suggest you visit a running store and try on several pair. If they don’t make you feel like you’re walking on little clouds from heaven, then keep looking

A good pair of socks is important, too. The kind that wicks moisture is a must. To make sure your socks and shoes go together like a hand and glove, try them on at the same time.

Also, you’ll want to invest in a couple of good running outfits. Proper fitting running shorts and sports tops won’t just feel comfortable, they help prevent chafe. Plus, they won’t shift around as much, so you won’t have to constantly readjust your clothing. Running is enough of a challenge without distractions like that.

Once you are all set with your gear, it’s time to hit the road. If you haven’t run much before, allow yourself about eight weeks to prep for the big day. Find a trail, track, or road with little vehicle traffic. By the way, a 5K (kilometer) race is 3.1 miles long.

When I’m training, I run three days a week with a non-running day in between each running day. I do an alternate training workout on non-running days. And I always schedule one day of complete rest each week.

It’s important to keep your muscles strong and limber, so my alternate workout day involves a barre, yoga or Pilates workout. If you can’t get into a studio for a workout, home-workout DVD’s are a great option. If you have a day where you feel just too exhausted to train, skip the running and instead take a nice walk.

Typical week of training:

Day 1– Walk/Run 1.5 miles Begin walking and graduate into a jog. When you feel you need to walk do so. Alternate run/walk.
Day 2 – Alternate workout day. Barre/Yoga/Pilates/ Strength Train
Day 3 – Walk/Run 1.5 miles
Day 4 – Barre/Yoga/Pilates/ Strength Train
Day 5 – Walk/Run 1.5 miles
Day 6– Rest Day
Day 7– Walk/Run 1.5 miles

On weeks 2-8 add a ¼ mile to your distance each week. As you move to week 3 try to jog for the majority of the distance.

Have fun and enjoy the race day!

Colleen Ketchum

Founder of the BeyondBarre Method