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Run Lift Mom is an audio podcast uplifting women and guiding mothers through their fitness journey. Episodes feature expert interviews in the topics of running, strength training, and motherhood.

Hi there, I'm Suzy!

Hi there, I'm Suzy!

I uplift other women in the areas of running, lifting, and motherhood and create community for servant leadership.

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Run Lift Mom is an audio podcast uplifting women and guiding mothers through their fitness journey. Episodes feature expert interviews in the topics of running, strength training, and motherhood.

3 Reasons Why You Should Run a 5K in 2021

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Embrace the 5K! Here are 3 reasons why you should run a 5K in 2021:

You can sleep more 

Feeling well-rested is equally as important for a runner as food and exercise choices.

Fact: the more time you commit to your workout, the less time you have for other things. Sleep is likely where you’ll pull from, right?  

Sleep is when your body repairs and regenerates damaged tissue from your workouts, while also rebuilding bone and muscle to be ready for the road the next day

Eight to nine hours is optimal, but if you can’t get it, try a simple tweak to your regular routine: split the difference and get into bed 15-30 minutes earlier than the time that’s typical for you, then wake up 15-30 minutes later.

You’re adding a little on each end.

It may seem small, but this time accumulates and it will make a difference on how you feel during training runs.

Your nutrition can remain unchanged

Look, heavy carbohydrate -loading isn’t ideal for a 5K, not during the training or for the race.

You aren’t using the amount of energy you’d need to do anything BUT eat like normal. This is not a marathon, where you’d change daily fueling strategy. 

That’s a good thing! If you’ve recently adopted a new way of eating, you don’t need to reroute.

Sure, you’ll need to increase water intake (especially if you’re new to exercise altogether- aim for half your bodyweight in ounces + 20 ounces for every hour of activity) but for the most part, everything else can be business as usual. 

That’s good, because we know behavior change research supports only one change at a time! 

It’s a SMART goal

Specific: Clearly define your goal in as much detail as possible. Think about who, what, where, and when. Don’t be vague!

Example: I will run my first 5K in 8 weeks.

Measurable: Be able to measure the outcome and think about how you will get there and how to track your progress. Use numbers!

Example: I will follow a 5K training plan consisting of four runs per week plus one strength training session per week.

Attainable: Make sure your goal is realistic. Showing up at a race next week with no prior training probably won’t go well. Selecting an event several months away and choosing an appropriate training plan is a reasonable course of action. Also evaluate if you have all the resources you need.

Example: If I train consistently, I will be ready for the XYZ 5K on X date. I’m going to need new shoes first and make sure I schedule training time on my calendar.

Click on the image to get an editable PDF of this SMART goal sheet

Relevant: Consider whether your goal is worthwhile and enhances your life. Why are you doing it? Is it actually important to you, or are you doing it because someone else is or someone told you to? It should fit into your life and larger goals.

Example: I am setting this goal to challenge myself, run farther and get healthier.

Time-oriented: Your goal should have a specific timeframe for completion.

Example: I will register for the XYZ 5K on X date and complete it on X date.

Join me for 5K!

Click on the image below to get your free 5K flexible training schedule + 5 day email course!

Please note you will be enrolled in a 5 day email course when you claim your schedule; this is to ensure you understand the concept and can follow the provided 8 week template ($30 value).

Don’t forget to check out my new podcast partner, Aloette!

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