It’s 5K time, ladies. Lace up your shoes and get ready to run. You’ll be crossing the finish line before you know it! Here are Tribble’s top tips to get started.
Start simple.
It’s easy to get wrapped up in finding the ideal training plan. But as it turns out, there are lots of ways to train. At the end of the day, you need to think about what’s best for you; the most important thing is to get moving.
“There really isn’t a major formula,” says Tribble. “Just start. If that means going to the mailbox down the street and coming back, do that. The next day, go to the stop sign and come back.”
If you keep adding a little distance in each training session, you’ll build up stamina.
If you’re someone who likes a little structure, you can also use an app, like Couch to 5K®. It will work you up to your goal of 3.1 miles (5K). You’ll begin by alternating running and walking, working up to a full run. Just remember to modify as needed. If you can’t make the suggested running portion of the app, continue to run and walk. Respect your body’s wishes.
And if you’re worried about passing the time, consider creating a playlist of your favorite songs. You can even make your playlist the intended length of your workout. That way you don’t have to obsess over watching the clock. You know that when your last song has finished, you’ve met your time goal … and you’ve jammed out to your favorite tunes in the process. One caveat: Only use headphones if you’re running in a safe environment.
Start training early.
Running is not the place to wing it. Allow your body the time it needs to prepare. This will help reduce your chance of injury.
“Our event is in May, and we started training in January,” Tribble notes. Give your body some extra time if you’re new to running. “Starting five to six months out out gives you time to get the body in motion and the heart rate conditioned. Take your time. You’re not competing against anybody but yourself.”
Train with a family member or friend, or join a running club.
As the old saying goes, there’s strength in numbers. This applies to running, too. “Get a buddy to start with you. Your daughter, neighbor, or a friend. Just get started,” Tribble says. Doing this will help keep you on track when you would rather veg out on the couch. Group motivation is always a win-win. If you don’t have any family or friends to train with, join a running club. You’ll make new friends who share common goals and interests.
To make your training more social, you can even add activities after your run. For example, you could head to your favorite bar or restaurant for girls’ night out as a duo or group every once in a while.
Get the right gear.
When it comes to running (or walking), getting the right gear is essential. First and foremost, don’t skimp on purchasing the right shoes. “Some people wear shoes that are too small. When the toe hits the front of shoe, it hurts your toenails,” Tribble notes.
To combat that, she suggests going up a half size. “This will give you cushion room at the top of the shoe for foot placement,” she notes. “If you’re unsure as to shoe fit, go to a running specialty store. They can measure your foot to tell you exactly which shoe will be best for you.”
Plus, don’t forget about “the girls.” You’ll need a good sports bra that keeps them secure. Lane Bryant, Torrid and SHEFIT® all have good options. Try on a few and go with what you like. It’s a matter of preference.
Thigh chafe may be another thing to think of. “We partnered with ChafeZone® last year. It’s a product that helps to reduce chafe,” says Tribble. “I believe in it. It works really well. Everybody loves the stuff.”
Wearing pants or longer spandex shorts as opposed to short cotton shorts can also be helpful. The key is to look for options with good moisture wicking material. “Cotton is not the best,” says Tribble. “It can erode in that area. The worst thing is it gets little holes in it and starts to blister your thighs.”
Pace yourself the day of the race.
It’s easy for a new runner to start out faster than her normal pace and run out of steam. After all, you’re going to be running in a pack of runners with many, many different paces. To avoid this mishap, Tribble suggests pacing your first 10 percent of the race slower than your usual speed. This gives you more stamina to finish with a bang.
In addition, it helps to know your goal pace (another place where an app like Nike or Fitbit can be helpful). Don’t try to run with the bunnies if you’re a turtle. You’ll exhaust yourself. Take it easy.
Further, remember that training on a treadmill will differ from running on pavement.
“A treadmill is like a propellor that pushes you forward. Terrain is different,” adds Tribble. “Be mindful of that. Terrain is much harder.” To get around this potential pitfall, she suggests training for a portion of your race outside. In addition, consider running/walking the race route ahead of time if that’s an option.
Strength train to help avoid ‘runner’s knee.’
Strength training is not a mandate to run a 5K, but it can be helpful. It gets your muscles engaged. Squats, lunges and planks are great options to build strength. That said, if you’re new to strength training, consider hooking up with a trainer. Your trainer can help you avoid injuries through proper form and modifications.
Fuel yourself.
Finally, don’t forget to fuel yourself. This will help you to energize. “If you want your car to go and it has no gasoline, it’s not going to go far,” says Tribble. “The goal is to fortify yourself enough to trek through three miles.” She suggests complex carbs, protein and potassium-rich foods. Bananas, nuts and oatmeal are good options.
About Joy Tribble:
Joy Tribble is an Atlanta-based plus-size model, advocate, speaker and comedian. She started The Plus Strut in 2018 to fulfill a need of the plus-size community. There were no 5K races specifically tailored for curvy women. Her goal was to create a space where curvy women would feel comfortable, embraced and celebrated. Women of all ages, shapes, ethnicities and sizes run or walk The Plus Strut. Best of all, you’ll be cheered on at the enthusiastic finish line. In Joy’s world, we’re all champions.
P.S. For more of Tribble’s tips, and to learn about The Plus Strut, check out her website here. Curvicality will definitely have a team in the 2020 race. We would love for you to join us!
