IKEA’s First-Ever Workout Collection Is Coming January 2024

The first step to bettering your 5K is to pick a race and sign up for it — most cities have a few 5K to choose from each weekend, so there should be plenty to choose from. Having a race on the calendar ensures you won’t skip out on your training. I recommend giving yourself 8-10 weeks to properly train.

The best 5K training plans, in my opinion, include 4-5 days of running a week. Every week should include:

• One or two speed workouts
• A few easy jogs
• A long run

You should never run hard or fast two days in a row — easy jogging and rest between speed workouts are both essential for rebuilding muscles damaged with hard workouts. Here's how each of the three main training workouts should go.

Speed Workouts

Every speed workout should begin with a 5-10 minute jogging warm up and a 5-10 minute jog/walk cooldown. This will help ensure you do not pull or strain any muscles.

The actual "speed" part of speed workouts can go one of two ways:

• Run 2-3 minutes at a harder 7 out of 10 effort, with a standing or walking rest of 2-3 minutes between each push.
• Run 6-8 repeats of a steep hill for 45-60 seconds in length with a walk back down, before repeating again.

Easy Jogs

Easy jogs should be kept at a conversational pace, so this would be a good time to grab your girlfriend or hop on the phone if you want some company. The best jogs should be about 2-3 miles in length, or 20-35 minutes in duration.

Long Runs

Long runs are arguably the most important workout of the week, and anyone trying to better their 5K time should make sure to include them in their training plan. Like the name suggests, a long run should be your longest run of the week. Your longest run can be anywhere from three miles at the beginning of the plan to 12 miles if you're an experienced and seasoned vet. I recommend starting with 3 miles at the beginning of your 8-10 week plan and working your way up to 5-8 miles by the end. You should do this by adding one half to a full mile each week. Although it may sound silly to run 8 miles in order to run a 3.1 mile race, this will help build your endurance more than any of your other weekly runs. Having endurance will make the race seem easier, and I can guarantee you'll pass people left and right in your final mile.

Note: You should also have at least 10 days between your longest long run and your 5k race so that you can feel as fresh as possible on race day.

The most important thing to remember on race day is to not go out too fast. If you sprint the first mile, the rest of the race will be miserable. Race day adrenaline will make you jittery and willing to sprint at the start, but working on controlling that will ensure a better race experience. Try to make your second and third mile faster than your first and give it all in the last .1 mile. After you’re done, soak in the race day atmosphere and grab a free banana! Don’t forget that the post race pain is temporary and remember not to sign up for another race while on an endorphin high!

First, most people wear their running shoes too small. Almost everyone I have had to fit for running shoes for the first time has had to go a half to a full size up. Remember:

• Running shoes do not stretch like leather shoes
• Running shoes should notneed a break in period
• Your feet do swell when you're running and walking

A good rule to follow is that you should have a finger tip’s length between your longest toe and the end of the shoe. This ensures your feet can swell properly, you won’t lose toenails, and you'll have less risk of injuries like plantar fasciitis and shin splints.

Next, there are two types of running shoes: neutral and stability shoes.

• Neutral shoes are for people who do not overpronate
• Stability shoes are for those who do overpronate.

Overpronation is when one’s arches and ankles collapse/roll inwards when standing on one leg, running, or walking. If you have low arches or flat feet, you will likely need a stability shoe as it will provide better arch support. Many people assume that if you have high arches you need a stability shoe with more arch support, but this is rarely the case. If you have a high arch and a neutral gait (no overpronation), you should let your feet and ankles do the work and not rely on a stability shoe. Luckily there are dozens of options for both types of feet, so let’s get into some of my favorites.

Best Running Shoes For Neutral Runners

Brooks Glycerin 21

The Glycerin 21 is a popular, highly-cushioned running shoe from Brooks. The Glycerin has become a fan favorite for its soft feel and unmatched bounce. Plus, being in its 21st iteration, you can feel secure knowing that the Glycerin has served runners well for years.

Best Running Shoes For Stability Runners

Asics GT 2000 12

The Asics GT 2000 version 12 is a lightweight and bouncy stability option from Asics. Many stability shoes feel heavy and clunky, but Asics has found a way to alleviate overpronation without sacrificing lightweight performance

Best Running Shoes For Trail Running

Brooks Cascadia 17

If you’re looking to hit the trails for a run, getting a shoe with better traction and grip is the best option. Trail shoes have lugs on the outsole that help with stabilizing your feet on wet rocks and slick mud. The Brooks Cascadia is a no frills, do it all shoe that will make trail miles fly by in comfort.

Best Running Shoes For A Lightweight Option

Hoka Mach 6

Whether you're doing sprints on the treadmill or have a 5k goal race in mind, a lightweight running shoe may be the best option for you. The Hoka Mach 6 is a neutral running shoe that weighs less than most shoes on the market, making it perfect if you want to pick up the pace or feel less weighed down.

Best Running Shoes For Looks

On Cloudeclipse

Although this is super subjective, I think On has some of the best looking running shoes out there. With a chunky midsole and a unique look, the On Cloudeclipse delivers on fashion and function. While this shoe may be categorized as neutral, there are stability elements, such as a plastic speedboard to add rigidity to the foam, making it a great shoe for people with all arch types.

Why do I always have stomach issues when traveling?

Routine can benefit our mental health, but it also benefits our physical health, too! "Stomach problems tend to flare up while traveling because our usual routines, like mealtimes and sleep patterns, get thrown off, which can disrupt digestion," Simpson says. "Plus, not drinking enough water and trying new foods or eating at odd hours can make matters worse by dehydrating us and upsetting our stomachs.

"Travel anxiety significantly affects our stomachs," she continues. "When we're anxious, our bodies release stress hormones that can disrupt digestion, potentially worsening existing gastrointestinal problems or causing new ones."

And it turns out, flying itself can also affect your gut physically. "Flying or changes in altitude can make your stomach uncomfortable by making the gas in your intestines expand, causing bloating," Simpson says. "Also, the difference in cabin pressure and oxygen levels can dehydrate you, which might worsen digestion and existing stomach problems."

How do you fix travelers stomach?

While travel day stomach problems can take you by surprise, there are a few you can do in the moment to help ease discomfort. "As a traveler with a colon disease and dietary restrictions, I always have Tylenol and digestive enzymes on hand," Tanner says. "Whenever I arrive at my destination, I try to locate the nearest juice/smoothie place to maintain the daily habits that make me feel my best at home."

"I usually bring Dramamine with me just in case I experience a rare bout of nausea, and I've recently been taking 1 teaspoon of digestive bitters before meals to help with heartburn (cute, right?) — they come in really small bottles so they're generally fine to go through security," Storck says. "The day before a long flight, I try to eat whole non-processed foods — nothing that could upset my stomach — and lots of water. I try not to drink on the plane if my stomach feels sensitive (otherwise, a glass of red helps me sleep!)"

You'll also want to be aware of dehydration on your travel day (dehydration makes everything feel worse), and that includes what kind of water you're drinking. "For those with sensitive stomachs, it's a good idea to go for bottled or filtered water while traveling because tap water safety can differ from place to place," Simpson says. "Opting for bottled water helps lower the chance of drinking contaminated water and reduces the risk of health problems."

"It's smart to be careful when sampling new foods while traveling to prevent stomach issues," Simpson continues. "Stick to dishes you're familiar with and that are fully-cooked, and avoid street food in places where cleanliness might be a concern. Also, keep an eye out for any potential allergens or foods that might not agree with you."

How to make travel easier?

Your travel day should actually start before you wake up. Just like meal prepping can set you up for an easy week of eats, travel prepping can ensure your day-of journey goes as smooth as possible. While you can't control flight delays or traffic, there are a few things you can add into your routine.

"Include stress-relief techniques in your plan and feel reassured that you have strategies in place to prevent travel-related anxiety from causing stomach issues," Simpson says. Try our Best Breathing Techniques and Daily Journal Prompts when you have a moment to spare!

"I definitely pack the day before and try to make my carry-on bag really organized (for example, I put all my chargers in a small pouch so that there aren't wires getting tangled, I pack snacks so that I don't have to spend a ton of money at the airport, etc.)," Storck says. "I also download shows or movies on to my iPad beforehand (or pack a good book) — I like having something to look forward to if it's a long flight! Simple things, but they help the day go smoothly."

"I try to plan in advance as much as possible to alleviate travel prep and travel day stress [and] I make a list of items I want to pack on my phone," Tanner says. In addition to packing plenty of snacks that are easy on her stomach, she also figures out what to eat when she gets to her location. "Depending on my flight time, I will pick up a Sweetgreen salad to eat on the plane to keep me satiated and full of greens until I can find my next whole foods meal."

Should I pack anything specific to avoid stomach problems?

It's a good idea to have natural remedies or over the counter medicine in the event you need to ease bloating or discomfort (think antidiarrheals, laxatives, or antacids). "Bring along essentials like enteric-coated peppermint oil capsules or activated charcoal tablets for bloating and discomfort, antacids for heartburn and acid reflux, and magnesium citrate or magnesium oxide supplements if you're prone to constipation," Simpson says.

"You might also want to pack dandelion or fennel tea for digestive support and hydration tablets or powders to prevent dehydration, especially in hot climates," she continues. "Just remember to check in with a healthcare professional before trying any new remedies, especially if you have existing health conditions or are taking medications."

And to make the travel in and of itself more enjoyable, Storck has a few travel must-haves: "Headphones, comfortable clothing (big fan of black leggings, sneakers and a sweater; I'll never be a fancy plane outfit girl) and my water bottle." Tanner's must-haves include a portable phone charger, headphones, eye patches, and sunscreen.

How to eat in moderation on vacation?

We're big fans of Little Treat Culture at Brit + Co, especially if you're somewhere you've never been before. I mean, how could you visit Paris and NOT buy pastries?! Even if you have a sensitive stomach, Simpson says it's okay to indulge — as long as it's in moderation.

"Indulge in local delicacies moderately, savoring each bite and paying attention to your body's hunger and fullness signals," Simpson recommends. "Include plenty of fruits and vegetables in your meals to offset any extra calories from treats and to keep you feeling full and satisfied. Also, incorporate physical activities into your plans to burn off any additional calories consumed from indulgences."

"To avoid stomach issues while traveling, steer clear of spicy, fatty, and greasy foods," Simpson continues. "Additionally, limit alcohol, caffeine, and carbonated drinks, and ensure fruits and vegetables are thoroughly washed to prevent food-related illnesses. Lastly, maintain regular meal times to prevent overeating and refrain from skipping meals."

If you do deal with the dreaded traveler's stomach (it happens to us all!) swap your fancy meals for a few tried-and-true foods. "If you're dealing with stomach issues while traveling, stick to gentle foods like bananas, rice, applesauce, and toast to soothe discomfort, and steer clear of foods that might worsen your symptoms," Simpson says. "Keep yourself hydrated, take time to rest and recuperate, and try relaxation methods like deep breathing or meditation to ease stress-related digestive problems. If your symptoms persist or become severe, don't hesitate to seek medical help."