Meet the 14-Year-Old #Girlboss Who Can Lift 3x Her Body Weight

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!

Everything You Need To Know About Stretching During A Workout

1. Why to Stretch: It’s not just for gym rats. According to Tipps, all of us, no matter how athletically inclined, should be incorporating stretching into our schedules.

“Many people ignore stretching when working out or just as a daily routine,” she says. “Stretching has an array of health benefits that serve as building blocks for longevity and physical well-being.”

Stretching increases flexibility, which improves range of motion in addition to improving workouts, and it delays the effects of atrophy later in life. It also aids posture and relieves stress. In terms of exercising, stretching has advantages both pre- and post-workout.

“Stretching increases blood flow to the muscles and improves your circulation,” explains Tipps. Because of this, failing to stretch beforehand can result in injury, and neglecting to do it afterward can lead to enhanced soreness and a longer recovery period. You’re also making yourself more susceptible to pain, inflammation, and tension in general, Tipps warns.

2. When to Stretch: Most people are at least vaguely aware of the benefits of stretching, but a lot of confusion surrounds when to actually do it during a workout. Contrary to popular belief, the heavy-duty stretching should be reserved for when you’ve finished exercising.

“After your workout is a better time to stretch with more dedication,” Tipps confirms. “Your muscles are tense, and they are tired and stressed in a good way. So stretching can help relieve that tension and reduce the soreness that results from working a muscle.”

Allot 10-15 minutes for these post-sweat stretches. Before your workout, simply stretch lightly, keeping the time to less than 10 minutes.

“Ease your muscles into the idea that you will be challenging them to perform,” Tipps instructs.

3. What to Stretch: Both of these stretch seshes should always address your arms, legs, and back, regardless of what areas that workout focuses on.

“There are different parts to each of these areas, so concentrate on those that your workout calls for that day, but don’t neglect everything else altogether either,” advises Tipps. “Remember, a lot of workout routines include compound exercises, which are multi-joint movements that work several muscles at one time.”

Although stretching might initially seem like yet another chore to add to your to-do list, its benefits are invaluable enough to no longer ignore. As Tipps encourages, “Stretch regularly, and over time you will reap the benefits and maintain your mobility.”

How do you stretch when working out?

There are quite a few stretches you can do when working out depending on what your body needs. No matter what you end up going with, remember not to force it — stretching should, well, stretch your muscles, but it shouldn't be painful! Check out these Pro Tips To Reach Your 2024 Fitness Goals, The Best At-Home Workouts, and 9 Easy Stretches You Can Do To Exercise At Your Desk for more ideas!

Is it better to stretch during or after a workout?

Nichole Tipps recommends saving your more intense stretches for after a workout. But don't be afraid to do a few easy stretches beforehand!

What is Materialists about?

While we haven't gotten an official synopsis on Celine Song's follow up to Past Lives, it looks like Materialists follows a professional NYC matchmaker (likely played by Dakota Johnson), via Deadline. When the matchmaker gets involved with a wealthy man, she realizes she can't shake her feelings for an actor-waiter from her past. Juicy!! It's giving a little bit of It Ends With Us, it's giving a little bit of Playing With Matches. I'm totally here for it!

According to Merriam Webster, a materialist is someone who has a "preoccupation with or stress upon material rather than intellectual or spiritual things." This feels like an indication we'll see these characters have to figure out what's important to them, and whether they prioritize material things or relationships. (But don't we all have to do that?).

Is the Materialists movie filming?

Yes, Materialists is filming in New York City as of April 2024! The first leaked videos from set (thanks to @mickmicknyc) appear to revolve around a wedding (which would make sense if Dakota's character is a matchmaker!). Based on the costumes, my guess is Chris Evans plays the actor-waiter, while Pedro Pascal plays the new man in our leading lady's life. The Vampire Diaries, The Summer I Turned Pretty, Friday Night Lights — will the love triangles never cease?!

Who's in the Materialists cast?

Materialists stars Dakota Johnson, Pedro Pascal, and Chris Evans. We're still waiting to hear about supporting cast! I'd also love to know whether Celine Song will pull a Greta Gerwig (who frequently recasts her beloved actors) and include Past Lives' Greta Lee in the cast.

When is Materialists coming out?

Materialists just started filming in New York City during the spring of 2024, so my guess is we'll see the movie in the summer or fall of 2025, but it all depends on when filming wraps!

Did A24 produce Past Lives?

Yes, A24 helped produce Celine Song's directorial debut Past Lives (which she also wrote). Past Lives follows childhood friends Nora and Hae Sung, reconnect two decades after Nora's family leaves South Korea. The week they spend together in New York will bring up questions they've both been holding onto — about love, life, and destiny.

The film was met with rave reviews from both critics and the Brit + Co team, and remains one of the most beautiful contemporary films in recent years.

What else has Pedro Pascal been in?

While The Last of Us catapulted Pedro Pascal even MORE into mainstream media, he's starred in a variety of shows and movies over the last 20 years! He was in an episode of Buffy the Vampire Slayer, and played the recurring role of Oberyn Martell in Game of Thrones. Pedro Pascal joined the Star Wars universe with The Mandalorian in 2019, and was also in my personal favorite movie of 2022, The Unbearable Weight of Massive Talent.

In addition to Materialists, we'll see him in the MCU's Fantastic Four and Gladiator 2. Talk about a packed schedule! I'd like to get his agent to schedule my entire life because that's some insanely impressive time management skills.

What has Chris Evans been in?

You probably recognize Chris Evans the most as Steve Rogers/Captain America in Marvel Studios' superhero flicks, but he's also done a number of other movies, too (including the 2005 Fantastic Four, which is funny considering Pedro Pascal is in the new installment!). Chris Evans has some great range, and is in everything from the wacky Scott Pilgrim vs. the World to the action-packed Snowpiercer to the mysterious Knives Out with Ana de Armas.

If you're a fan of romantic dramas and haven't seen Before We Go (which is also Chris' directorial debut), I totally recommend it. I've seen Chris in so many action movies that I loved how much space there is for the characters to get to know each other!

Where can I watch Dakota Johnson?

You can see Dakota Johnson in 2024's Madame Web, but you can also catch her in The Social Network, the Fifty Shades of Gray series, and two beloved YouTube videos: Dakota Johnson’s Favorite Comedian Isn’t Ellen and Inside Dakota Johnson's Serene Hollywood Home.

I also wholeheartedly recommend The Peanut Butter Falcon, which was written and directed by Outer Banks native Tyler Nilson alongside Michael Schwartz. The film follows a young man with Down syndrome who escapes an assisted living facility and becomes fast friends with a fisherman on the run as a social worker (played by Dakota) tries to track them.