Week 10 Outside of Class

Outside of class I created all of the titles for my articles.

• "How to Prepare for a 5K"
• "Popular 5Ks"
• "Which Clothing and Gear is Right for You?"
• "Recovery Drinks"
• "Fun and Exciting Running Apps"

How to Prepare for a 5K:

Preparing for a 5k can be very easy and simple if done correctly. Training should be done three days a week with one day of rest between each training day. Day one of your training week should be fast and high-energy. Run a short distance at a fast pace. Start at a small distance, a quarter of a mile is recommended for beginners, and slowly add more distance until you can run a full mile. Day two should be a moderate day. Run a mile at a moderate pace and slowly add distance until you are running a full 5k (3.2 miles). Day three should be your slow day that builds up your endurance. Start by running two miles and slowly add distance until you are running three or four miles. You can also add in some weight lifting into your routine to help strengthen your muscles to prevent fatigue during the run. Warm up and cool down are essential to stay healthy. Before your 5k (and your training exercises) you should warm up by jogging for three minutes and then sprint for three intervals of 30 seconds. This warm up should be completed five minutes before your race. Cool down consists of stretching. Runners should focus on hips and hamstrings when they stretch.

Stay hydrated. Make sure to drink lots of water before, during, and after the race. Women are recommended to drink 72 ounces (9 cups) of water daily. Men are recommended to drink 104 ounces (13 cups) of water daily. Make sure you are drinking this much water leading up to the race to prevent cramping and fatigue. Eating healthy is also important. Fatty, unhealthy foods make you feel bloated and heavy. Stay away from these types of food before your race and on the day of the 5k. About two or three hours before your race you should consume a 200 to 400 calorie meal to give you energy. Do not experiment with new food or drink the day of the race. Experiment with different foods during your training period and find a meal that is right for you, then repeat this meal the day of the race. The day before the race make sure you get to sleep at a decent time so you can have a full nights sleep for the 5k. Lack of sleep will slow down your performance.

Lastly, make sure you are properly equipped for your 5k. You will need a pair of sneakers that are comfortable to run in. Athletic shorts, pants, or capris are needed, along with a shirt. Find ones that are comfortable and do not cause hassle. Cell phones and music players are optional. According to your preferences, you may want to bring along your cell phone to keep track of time or distance, or a music player to keep you going.

Popular 5ks:

Themed 5ks are becoming more and more popular in today's world. Some of the more trendy 5ks out there now are The Color Run, Run For Your Lives, The Electric Run, and The Warrior Dash. Each one provides a unique experience filled with fun and excitement.

The Color Run is a 5k where volunteers throw colored corn starch onto the runners as they pass by. The goal of the run is to finish the race as colorful as you can while having a blast. After the race, runners participate in an after-party filled with music, dancing, free souvenirs, and color throws. The Color Run raises awareness for homelessness and pairs up with local charities. The Color Run invites local businesses to set up booths at the after-party and make a donation to charities in the city that The Color Run is located that day.

Run For Your Lives is a 5k where runners go through a series of obstacles while avoiding zombies. Each runner is given a belt with 4 flags attached to it. The goal of the 5k is to finish the course with as many flags left on your belt as you can. Along the course, "zombies" will be chasing the runners attempting to steal their flags. If runners cross the finish line with at least one flag they are labeled "survivors." If they lose all their flags, they are labeled "infected." After the race, runners are invited to participate in an Apocalypse Party filled with music, food, beer, and merchandise. A portion of proceeds from each race are donated to the Kennedy Krieger Institute to help kids battle brain injuries  and disorders.

The Electric Run is a 5k that is held at night. Runners are encouraged to deck themselves out in neon apparel and anything that blinks, lights up, or glows. The race consists of lasers, lights, music, black lights, and lots of neon colors. Participants are enveloped in rave-like music, colors, and lights as they complete this 5k. The goal of this race is to just have fun and dance your hearts out. At the end of the race, runners are invited to participate in an after-party filled with lights, lasers, neon colors, loud music and merchandise. The Electric Run selects a charity in each city to donate a portion of the proceeds to.

The Warrior Dash is a 5k that test runners' strength and stamina with 12 extreme obstacles. The goal of this 5k is to just cross the finish line. Some of the obstacles include the Cargo Climb, the Great Warrior Wall, and the Warrior Roast. Runners will be running through mud, water, and fire; and climbing ropes, wall, and chains. At the end of the race, runners are invited to participate in an after-party filled with music, food, beer, and festival attractions. A portion of proceeds from each race are donated to St. Jude Children's Research Hospital to help kids battle cancer. 

Which Clothing and Gear is Right For You?:

Compression vs. Not:

Compression clothing is a very popular style in the running world. However, it may not be for everybody. Compression clothing does cut back on wind resistance and can help cut down on running time. Conversely, some people do not like compression clothing at all. Some say that it is uncomfortable and a hassle. Compression clothing can feel tight and may tend to ride up causing runners to keep pulling at them. Some say that compression items are unflattering but if purchased in the correct size should be fine.

Support Sneakers vs. Running Sneakers:

There are millions of styles of sneakers out there it can become tough to decide which is best for you. The first question you should ask yourself is whether you need support sneakers or running sneakers. Support sneakers have more support in the sole for runners who need that extra sustenance. However, because they have more support, they are heavier than running shoes. Running shoes are very light and flexible because of their lack of support. Their soles and sides are very thin to make them as light as possible to help runners cut time off of their record. People who prefer the heavier support sneakers over the light running sneakers are people who have foot pain/problems, abnormally high/low arches, abnormal running patterns, or wide feet. If you find that your feet tend to hurt after running, support sneakers are probably the right match for you.

Recovery Drinks:

It's not just the workout but the recovery that will have you well on your way to your fitness goals. There are hundreds to thousands of sports drinks and protein powders out there all claiming that they are the best thing to consume after a workout. However, the best recovery drinks could be right in front of your eyes.

Chocolate Milk
Chocolate milk is not just an indulgence, but a recovery drink too! This is because it has the recommended 4:1 ratio of carbs to protein needed to replenish your body and restore muscle glycogen. It also has calcium, crucial for strong muscles and bones.

Protein Smoothie
For a healthy option you can make yourself, consider this post-workout smoothie.

INGREDIENTS
3 oz. plain nonfat Greek yogurt
1 banana
1/2 cup blueberries
1/2 cup strawberries
1/2 cup raspberries
1/2 cup chocolate milk
1/2 cup water

It has a blend of everything your body needs to recover, including Greek yogurt, chocolate milk, and bananas. Since a long workout can be really taxing on your body's immune system, there are blueberries, strawberries, and raspberries for an antioxidant boost.

Water
If you exercised for under an hour, water is the perfect (zero calorie) recovery drink. Water does not have the protein or carbs as other drinks, so be sure to drink it with a post-workout snack.

Sports Drink
Sports drinks are ideal because they have been formulated with the nutrients needed to recover. They are a great option because they replace the sodium lost through sweat during a workout. This is important in order to keep your muscles and nerves functioning properly. Be wise about sipping sports drinks, as they often contain over 100 calories per 16 ounces, and a few sips can put a calorie dent in your day.

Coconut Water
Similar to still water, coconut water is a great recovery option for workouts under an hour. While it doesn't have sodium, it is extremely hydrating and contains other nutrients like magnesium and potassium (crucial for proper organ function). Coconut water also contains high levels of disease-fighting antioxidants.

Fun and Exciting Running Apps:

There are hundreds of apps out there geared towards runners. However, most of them are very practical and just help keep track of times, distance, and calories burned. Most of them are very plain and boring. Cruise Control, Missile Wars, and Zombies, Run! are running apps that are fun and exciting but also help you achieve your running goals.

Cruise Control

Combine musical motivation with a personal running coach and you have the Cruise Control app. This smartphone system, costing $4.99, scans the music on your iPhone to find songs with an appropriate tempo (or beats per minute) for your workout. At the beginning of each run, simply activate your goal (free run, pace, heart rate or cadence) and the app will use its patented algorithm to speed up or slow down your tunes in real time. The beat will help you regulate your footfalls, which will help you achieve your goal.

Missile Wars

Remember childhood summer days playing Sharks & Minnows (or Marco – Polo)? Now you can play the grown-up running version of tag with the free Missile Wars app. Grab a couple of friends and head to an open area, such as a nearby park. Have each person open the smartphone app and identify surrounding users. Someone then launches a missile and the target must run for safety within 60 seconds. Take turns launching and sprinting for an impromptu speed session, that’s sure to leave everyone sweaty.

Zombies, Run!

Zombies, Run! is an iPhone app that mixes the fun of zombie games like Dead Island and Left 4 Dead with fitness/running apps that are usually somewhat boring. What better motivation to keep you running than the fear of having zombies attack you and eat your endorphin-heightened brains? The goal of the game is to rebuild civilization after a zombie apocalypse. To do this, you actually have to go out and run around in the real world where you can collect ammo, medicine, batteries, and spare parts that will let you build up and expand your base. You’ll get clues, orders, and stories through your headphones. You can even pretend you’re running around at night avoiding zombies when you’re actually running on the safety of your gym’s treadmill. You’ll get to hear the frightening moans and gurgles of the zombies that are right on your heels, making sure you keep running for your life.