Baker 5K Resources

This page is intended to provide you with resources for preparing for the 5K itself.

5K Course Map and Estimated Timeline

 

Blog: I Hate to Run, But I Love the 5K

One of our 4th grade parents has penned their reflections about the 5K in this blog:

Post 1: Why I’m Running

Post 2: What I Did to Start

Post 3: Less walking, a little more running. Water. And, why am I gaining weight?

Post 4: I Hate to Run, But I Love the 5K

Post 5: Count down to the 5k

Training Resources

6 Weeks to Baker 5K Success

The best way to prepare for a sporting event is to focus daily on living a healthy lifestyle.  Each week for the next 6 weeks, we are going to offer recommendations for simple, yet high impact actions.  These steps will help you perform at your best and have fun at the Baker 5K Race!

Week 4 Recommendation: Fuel with gut healthy foods

When it comes to holistic health, the gut is where the action is at! If you can create optimal digestion, you will benefit from a ton of results: boosting your energy levels and endurance, reducing gastrointestinal running side effects (pardon me!) and promoting strong bones and joints.

Yogurt is an excellent source of bacteria that can help the gut function optimally. Buy plain yogurt (with no sugar or artificial sweeteners) and then you can customize it with natural sweeteners like honey or fresh, organic fruit, or use it as a savory flavoring in dips and sauces.

Another option is to make your own! Making it yourself helps to ensure that the bacteria is alive and in significant levels because you can’t always be sure how old the yogurt in the grocery store is (and if the cultures are still kickin’). Making your own also helps you to control the ingredients. Some store bought brands have more sugar than a Twinkie!! (A Twinkie has 19 grams of sugar; some popular brands have as much as 29 grams.)

Did you know that making yogurt is super easy?!!! I didn’t until I tried it myself (find an easy recipe here). You pretty much just heat milk, add in some yogurt to inoculate it and then leave it alone!  Make sure that you start with good quality milk and yogurt (i.e. from pastured cows – if you’re using cow’s milk – or organic, gently pasteurized, whole milk, no sugar or chemicals added.) You can make a batch on the weekend (do you see where I’m going here with doing food prep on the weekends?! ) and then put it in small, portable containers to eat from during the week.

Week 3 Recommendation: Hydrate, Hydrate, Hydrate

Good hydration is paramount for good health!  The body is 75% water, so it makes sense that this essential fluid must be continually replenished. We can go a month without food, but we can live only two or three days without water. It is crucial to our survival. Unfortunately, a large majority of the American population is dehydrated, which contributes significantly to a poor state of health.  Regularly flushing out the kidneys and bladder with water ensures that dead cells and other waste products can be expelled before they reach toxic levels. Consuming 1/2 of your body weight in ounces is a good rule of thumb.

Splurge for a good quality, stainless steel water bottle. Be sure to read the label  and look for 100% food grade, stainless steel interior with no plastic lining inside the bottle and no plastic parts [unless they are free of BPA, phthalates, lead or other toxins] that come in contact with your drink. Figure how many bottles equal 1/2 your body weight in ounces. Keep the bottle with you and drink from it throughout the day.

Example:

  • If you weigh 100 lbs, you will need to drink 50 ounces of water daily.
  • If your water bottle holds 25 ounces, you will drink 2 bottles of water daily.

Water can taste pretty bland if you usually drink sodas and sugary drinks. You can add fresh squeezed lemon or lime juice to your water to add flavor and nutrients!

Race Prep and Post Race Drink Recipe – The ingredients are a natural version of popular store bought sports drinks but without the junk your body doesn’t need! Make a double or triple batch on the weekend, and use it throughout the week in preparation for the race and to drink immediately after the race.

Week 2 Recommendation: Fuel with Protein

Quinoa (pronounced KEEN-wah) is a grain crop grown for its edible seeds. It is gluten-free, high in protein and one of the few plant foods that contain all nine essential amino acids. Making a salad with this grain is a great option because it’s like one-stop shopping! You get carbohydrates from the grain for energy, quinoa is a complete protein which will fuel your muscles, the colorful veggies offer vitamins and minerals and the dressing has fat to help your brain and joints. This recipe is easy and very versatile. Use any fresh veggies that you like. Make a double batch on the weekend, keep it in your fridge and scoop some out for any meal or snack. It works great as a side to eggs in the morning, or scrambled into the eggs, as a filler for a wrap sandwich for lunch, a between meal or pre-workout snack or add some animal protein or beans and have it as a side dish for dinner!

Week 1 Recommendation: Go to bed 30 minutes earlier than normal.

Sleep helps us thrive by contributing to a healthy immune system.  Even though you’re off in restful dreamland, your body is still hard at work doing things like detoxification, growing and repairing tissue and resting and repairing neurons.  If sleep is cut short, the body doesn’t have time to complete all of the phases needed for muscle repair, memory consolidation and release of hormones regulating growth and appetite.

Set an alarm an hour before your normal bedtime. When the alarm sounds, turn off the tv and other electronics.  Go ahead and start your normal bedtime routine so you can be ready for bed 30 minutes earlier.

7 Week Training Plan

Outside Resources

The New York Times has a wonderful resource entitled “How to Start Running." Here is an excerpt from their introduction:
Running is a great way to get fit, feel better and even form new relationships with other runners. Starting a new running habit doesn’t have to be hard – all it takes is a comfortable pair of shoes and a willingness to move a little or a lot, all at your own pace. The Well Guide make it easy to get started, get inspired and stay on track. Are you ready? Let’s go!

Adult Run/Walk Group with Julie Toole

All Baker adults are welcome to join Julie Toole, Baker Art Teacher, for a fun run/walk group on Wednesdays from 3:30 – 4:45PM. Please meet in front of Baker. The group will start Thursday, April 6, and continue through the week of the 5K. Any changes to the schedule will be communicated here. 

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