The Austrian Women’s Run will take place in Vienna on May 25. The good news: it’s not too late to prepare for it. We tell you how to make the most of the next few days and weeks and give you tips on training, shoes and motivation.
Around 20,000 women will once again take part in this year’s Women’s Run and the focus is on one thing above all: the energy before, during and after the event. For most participants, the Austrian Women’s Run in May is not a competition against each other, but a shared experience. And that’s exactly what makes it so special: whether beginner or experienced runner, whether five or ten kilometers – it’s less about the time on the clock and more about the feeling of making it to the finish together.
To ensure that this feeling remains physically untroubled, it is worth preparing well in the weeks leading up to the event.
Set realistic goals for the women’s run – and then get started
If you’ve never run before, you don’t have to complete ten kilometers in your best time. The 5 km course of the women’s run is ideal for beginners – and absolutely achievable if you start now. Four to six weeks of training are enough to easily complete the course. A tried and tested way to start is to combine running and walking, the so-called run-walk method. Three minutes of running, two minutes of walking – and increase this week by week depending on your fitness level. If you already run regularly, you can use the remaining time to build up your stamina.
Three units per week – no more
More is not automatically better when running, especially when the body is just starting to get to know the strain. Three sessions per week are ideal: one longer, quiet session at the weekend, two shorter ones during the week. In between, the body needs to recover as part of the training.
The right footwear is no small matter
Shoes are an issue that beginners often underestimate. If you run in old sneakers, you risk pain in your knees, hips or back. A specialist store with a running analysis is worthwhile. Important: The new shoe should definitely be broken in before the run. Now is the right time to do this.
Nutrition and sleep: the underestimated factors
Training alone does not make a good runner. If you get enough sleep, drink well and provide your body with a balanced diet, you will notice how much lighter your legs become. In the days before the run: carbohydrate-rich meals, no alcohol, lots of water. And on the morning of the run, a light breakfast that you know and can tolerate is recommended. Please do not experiment!
Community as a motivational booster for the women’s run
If you train alone, you will stop more quickly at the first headwind. A running meet-up, a friend as a training partner or a running group nearby make all the difference. Many women who take part in the women’s run arrange to meet up in advance and run to the finish line together on the big day. The energy that is created when thousands of women share the same route often starts with training together.
And if you lack motivation?
It’s normal to simply not feel like exercising from time to time. On days when your inner bastard is particularly loud, a simple thought often helps: don’t think about the whole route, just the first ten minutes. Once you’re out there, you’ll usually keep running. And if you’re really too tired? They skip a workout. That’s also part of it.
Five things you can do now to prepare for the Women’s Run
1. register for the women’s run – and commit to it. Anyone who has officially registered is running. The simple act of registering is often the strongest motivator of all.
2. plan the route once “dry”. 5 or 10 km? Decide now and plan your training accordingly. No decision is also a decision, usually the wrong one.
3. ask a training partner. Write to a friend today. Not “maybe”, but with a specific meeting point. People who train in pairs are much less likely to cancel.
4. check the shoes. Are they still good? If not: Go to a specialist store now so that you have enough time to break them in.
5. block May 25 in your calendar. Sounds banal, but it’s not. Treat the day like a date that is not up for discussion.
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Running for beginners – how to get off to the right start?
