So you want to run a 5K?  A former Belmont cross country and track runner told Belmont students last Tuesday how even the least-motivated and busiest of students can train to run a 5K by “keeping themselves accountable” while enjoying the benefits of consistent running. 

Ryan Snellen, a Belmont grad as of last summer, explained that students don’t have to be experienced runners to begin a healthy running regimen. 

“When I first started I didn’t think I could run a mile,” Snellen said.  “This last week I ran 50. It’s all baby steps.”

Snellen grew up on a dairy farm in Kentucky, where he played soccer until his fifth grade soccer coach convinced him to run for the local high school track team.  By the sixth grade, Snellen was a member of the team. 

He told Belmont students that if they are interested in running a 5K, they should submit their registration material early.

“That way you’re holding yourself liable,” he said.  “You’ve already invested something into it.”

Snellen emphasized the importance of base training before jumping into competition.  He said a person of average fitness needs at least eight weeks of base training before the 3.1 mile race, which is critical to “building endurance, building the stamina you need for this.”

He assured students the first few days of training are the most difficult, but this is normal and no reason to give up.

“Go out and run a mile,” said Snellen.  “See what you can do.”

He also encouraged students to run more than three miles per session and include one long run in their weekly regimen.  Each long run should constitute about 22% of total weekly mileage.  For example, if a student runs 50 miles in a week, his or her long run should be about 11 miles. 

Snellen usually runs about 80 miles a week in preparation for a 5K. 

Sophomore Kelli Sandlin attended the event and had reservations about running so many miles every week.

“I can’t believe anyone could run 80 miles a week,” she said.  “I usually pass out after half a mile, but I admire anybody that could do something like that.”

Snellen told students they should ideally begin speed training three months before the 5K.  It “takes a while for your body to make those advancements, to get the speed,” he said. 

He also told students to invest in quality running shoes to avoid injuries like stress fractures and tendonitis.

“Have someone fit you with shoes that fit your foot,” said Snellen, a fan of Asics running shoes.

Snellen had advice on eating, as well.  While it may seem runners can eat whatever they want considering how many calories they burn, certain foods may make runners feel weighed-down.

“If you eat crap, you’re going to feel like crap,” he said. 

He recommended eating a PowerBar before running and drinking a Slim-Fast shake afterwards, while discouraging “Hollywood dieting fads.”

To avoid boredom on long runs, Snellen suggested varying running routes, running with a friend and trying interval workouts.  Some of his favorite running routes are Centennial and Percy Warner Park.

On the day of the 5K, Snellen recommended “very, very light” exercise several hours before the race, adequate stretching, and a glass or two of water with a light snack about an hour before the race.

Snellen concluded his presentation with a discussion of making time for exercise, even with a busy schedule.  He said despite consistently taking on a heavy course load in school, he almost always made time for an hour-long run everyday because it actually made him feel more energetic and productive.

“The more physically active I am, my social life improves, my grades improve,” he said.  “Yes, you’re tired, but I get a lot of energy from being physically active.”

In addition to increasing energy, Snellen said exercise can also reduce stress, improve sleep and maintain a strong and healthy body.

Freshman Jonathan Cullifer plans to apply what he learned from Snellen’s discussion to his own exercise routine.

“There was a lot of good information for me, especially being a recreational runner,” he said.  “I had a couple of issues with running before this convo.  Maybe I can get those sorted out now.”

If you’re ready to put your training to work, the Susan G. Komen Race for the Cure is coming up Nov. 3.   Information: http://www.komen-nashville.org. 

And even earlier, there’s a 3-K to get you started: Making Strides Against Cancer, 8 a.m. Saturday, Oct. 20, 1 Titans Way. Info: 327-0991.

Team Belmont

 Walk. Run. Swim. Bike. Climb.  Get Moving!  Team Belmont will be there to train, teach and guide you.  Join for $5 and you get an all-access pass to training tips, workout buddies, and upcoming events.  Join the team at 10 a.m. Sept. 29 to “Do the Bruin Loop” to prepare the first Team Belmont event  Oct. 6.  Contact Group Fitness at groupfit@mail.belmont.edu for more details.