Tips from Bellin Health
Tips from Bellin Health, Official Healthcare Provider of the Green Bay Packers
We are proud to partner with Bellin Health to bring you these training tips including the below plan on how to train for your Packers 5K Presented by Bellin Health! Click on each link below to be taken to a video with more information on each tip. These Training Tips are from our Official Healthcare Provider and the Bellin Run that you can use no matter what race distance you will be participating.
Bellin Health 8 Week 5K Training Program
Always include a 3-5 minute warm-up before your training to activate your muscles. This can include walking, jogging or dynamic warm-up exercises.
Walk-Run Interval Training
Remember, duration is more important than intensity. If you have a hard time running the recommended times/distances, try intervals of running and walking.
For example, run for 3 minutes and then walk for 1 minute. Repeat until you reach the desired time/distance. Each week, increase your run time by 1 minute. Work toward a 10-minute run with a 1-minute walk break. Then move to running without breaks.
Cool down by walking then stretching. Post-activity stretching (also called static flexability) will improve flexibility and performance. A total body stretching routine is optimal.
Stretching should be pain free and relaxing
“Feel” the stretch
Hold each stretch for 30 seconds or longer
Do not bounce when stretching
A foam roller can help enhance recovery by easing trigger points of muscle pain. It can be used before or after activity. If used before activity, follow this order:
Foam roller
Warm-up exercises
Activity
Incorporating cross training into your routine can make your training more effective. Recommended cross training includes biking, rowing, flexibility training, strength training (weights or resistance), plyometrics, form running and core strengthening.
