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10
03
2017

Eerie Erie 5K 10K Running Tips

By admin 0

Eerie Erie 5K 10K Running Training Tips

Sign Up For The Race HERE

Week 4

Fashion, Fluids, Function.

Eerie Erie 5K 10K Running Tips

This plan, as all plans, is just a recommendation. As with the start of any exercise program, consult with a physician before beginning anything new.

In addition to running, I highly recommend a simple and basic strength training and core training program to supplement your running. Strength training will make your bones, ligaments, and tendons stronger so you can run …For Your Life™

If you have specific questions regarding your training, please contact me. As a certified running coach I might have some tools in my toolbox to help you build a better running style or fitness level.

5K Tip of the Week

Week 4 – Fashion- Layers are key. Hats, Gloves, Windbreakers

 

– Get used clothing from a consignment store and wear it for the first few miles until you get warm- then leave them with an aid station and ask them to donate them to charity.

– Beat the weather by dressing smart. Wear synthetic clothing. A nice new long sleeve tech shirt will come in handy for those cool fall runs.

– Fluids- All you need is water for anything under an hour. See the ACSM fluid replacement position stand here

– Stay hydrated even when it is cool

– Recovery nutrition is most important. Get your protein and carbs immediately after your run

– Running Tips- 10% rule is still in effect. If you are running three days per week for the 5K, you should increase from 9-12 miles per week to maybe 10-13 miles per week.

Advanced runners, focus on intervals and hills on at least one of your weekly runs. No more than 2 of them

Watch The Video

Eerie Erie 5K 10K Running Tips

10K Tip of the Week

Week 4 – Fashion- Layers are key. Hats, Gloves, Windbreakers

 

– Get used clothing from a consignment store and wear it for the first few miles until you get warm- then leave them with an aid station and ask them to donate them to charity.

– Beat the weather by dressing smart. Wear synthetic clothing. A nice new long sleeve tech shirt will come in handy for those cool fall runs.

– Fluids- All you need is water for anything under an hour. See the ACSM fluid replacement position stand here

– Stay hydrated even when it is cool

– Recovery nutrition is most important. Get your protein and carbs immediately after your run

– Running Tips- 10% rule is still in effect. If you are running three days per week for the 10K, you should increase from 12-18 miles per week to maybe 15-20 miles per week.

Advanced runners, focus on intervals and hills on at least one of your weekly runs. No more than 2 of them

Eerie Erie 5K 10K Running Tips

Tips For Both Runs

Keep running at least 3 days per week

( Warding Pattern Ideas in Here)

Include at least 2 days of cross training

Build fitness through training with speed

Keep variety in your running and use a dreadmill when needed

Keep a positive mindset and be goal oriented if running inside

Advanced runners can use the same ideas as beginner runners but do a couple extra sets

About GaryHealth Coaching and Home Personal Training In Erie and Boulder Colorado

Lydiard Certified 1&2 Run Coach

20 Years Running Experience

Runs include 5K-55KGary Gianetti Certified Run Coach Personal Trainer Erie Colorado Eerie Erie

Sports Nutritionist and Personal Trainer

Certified Health Coach

World Record Holding Cyclist

Former Mr. Connecticut

Father, Husband, Friend

Why Do I Love The Eerie Erie? 

Community comes together for something fun and healthy at Halloween in Erie.

Family, friends, and fitness make everyone happy.

Fitness isn’t always about how fast you run- it’s about fun too.

The Eerie Erie can put it all together for a fast and fun event for every ability level.

Contact Gary For Personalized Service

Made at Healthy Altitudes © 2017
healthyaltitudes@healthyaltitudes.com
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