I celebrated Valentine’s Day this year doing exactly what I love—running. And I couldn’t be more infatuated.
I participated in Cupid’s 5k race in New Jersey, finishing at 30:30.7 with 9:50 min/mi. I placed fifth in my age group and 14th overall out of the women. Making it my third 5k, it was a PR for me!
What exactly is a PR? PR stands for personal record, pretty much your personal best time.
The best way to PR is to pay attention to your strides. Run steady and then sprint with a boost for about 100 meters. Then go back to a comfortable pace for 30 seconds to a minute to catch your breath and then go back into turbo mode. This is exactly what I did. I made sure my feet really propelled me off the ground and pushed, pushed, pushed. Then I caught me breath and went back into beast mode.
Another good way to PR is while training, throw in a long run once a week. These should be up to 50 percent longer than normal so think 6 miles +. But you don’t need to focus on speed. Instead, just focus on the distance. This builds your endurance. Make sure you also add interval runs into your training, running at a faster pace for 1 minute to 2 and then back to a steady pace for 1 to 3 minutes and repeat a few times.
Some realistic time goals include aiming to take 2 and a half minutes from your 5k time, 5 minutes from your 10k time or 10 minutes from your half marathon time.
There are some other tips and tricks you can use to help run your fastest race. Make sure you follow a training plan that gives you enough time to prepare and includes strength, interval, tempo and long distance runs.
Coffee lovers may be pleased to hear that about 295 milligrams of caffeine for a 130-pound woman can help give you that extra boost you need to run faster.
Another thing that helps me is you pace yourself near a fast runner. I followed behind a woman who really gave it her all, helping me to stick with my pace, passing her sometimes only to finish strong seconds apart.
A PR can feel just as good as placing in a race. I had such a good time running my first race this year and my race bug has hit me hard! Read all about my race in my blog post here!
Do you have any PR tips? Let me know in the comments!