Getting Ready For Your First 5K As A Single Parent
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Getting Ready For Your First 5K As A Single Parent
Many people believe that training for a 5K means running, running, and more running. While it’s true that conditioning your body by gradually increasing your running distance is part of it, there are other steps to take before stepping onto the track. From visiting your healthcare provider to explaining to the kids why you’re suddenly fixated on fitness, the following tips can help you achieve your goals.
See your doctor.
Before you begin any type of training, consult with your healthcare provider to ensure that there are no underlying problems that might prevent you from running. Depending on where you live, you can schedule an NHS-sponsored health check, which will screen for heart disease, stroke, and other conditions. During the exam, your provider will discuss your activity, weight, and lifestyle habits. If you live outside the UK, ask your doctor about scheduling an annual wellness visit.
If issues are detected, your medical professional can help you look for ways to compensate. For example, if you have asthma, she may suggest that you avoid running outside in the winter. Similarly, if you have plantar fasciitis, HeelThatPain suggests warming up before you run, and ensure you listen to your pain and avoid overtaxing your feet. Furthermore, even if you’re in perfect health, you doctor may still recommend that you start taking a multivitamin if you don’t already. These vitamins not only boost your immune system, but they also can increase your energy and improve bone health.
Involve the kids.
You might not have a history of athleticism, and that’s okay. But, your children may not understand why mom or dad is suddenly out jogging when you would normally be reading bedtime stories. A simple resolution to is for the kids to join you.
A good way to keep everyone motivated is to provide fitness trackers for the entire family. A great kid model is the Garmin Vivofit Jr. 2, which The Wired Runner notes provides fun rewards for meeting goals. It’s also waterproof, can monitor sleep patterns, and, most importantly, tracks their active hours.
For you, keep an eye out for the Apple Watch Series 5. The newest smartwatch from Apple offers many safety features, including an emergency SOS option, in-watch ECG generation, and fall detection. The emergency feature allows you to call local emergency services in the UK, US, and most other countries. On top of that, there are fun things for grownups, like the various watchbands to sync with your wardrobe, and faces that vary from sporty to boardroom worthy.
Start running.
Now that you’ve got the all-clear from your physician and the kids have their sneakers strapped on with you, it’s time to hit the pavement. But you cannot expect to manage 3.1 miles on your very first outing. Instead, start by walking, and gradually work on intermingling higher speeds. You can then graduate to jogging steadily and, after a few days, running at a comfortable speed. Keep in mind it can take up to eight weeks to train your body to run for three solid miles without stopping.
Don’t get discouraged.
If you make it all the way to race day but find you can’t finish, that’s okay. Furthermore, a failed first attempt is an excellent opportunity to teach your children the idea of perseverance. They will see you taking care of your health, working toward a goal, and then pushing on despite not achieving it the first time around. This is a valuable lesson that transcends exercise, so set your sights on the next 5k, and keep training.
As a single parent, is often difficult to admit when we are defeated. Moving forward after setbacks, however, reinforces to your children that that can and should try again if they experience setbacks. So remember, it is okay to make it halfway, just as long as you don’t let it get you down.
When you do not have a partner to support you, making plans to do things like run a 5K may seem out of reach. But it does not have to be that way. Get the kids involved and don’t be afraid to show them your hard work, and both your wins and your hard-lost failures.
Courtesy of Sheila Olson at fitsheila.com
