5K → 10K → MARATHON
TREADING LIGHTLY: THE FP MOVEMENT RUN GUIDE
By: Elizabeth Rakow
Let’s talk about keeping the run fun.
So you did it. You finally decided to sign up for that race - you know the one. Your city’s annual 5K that you thought about doing 2 years ago, but life got a little too busy. Or maybe it was the local 10K that your friend group always talks about doing but has never made it out of the group chat (until now). Or hey, maybe you’re a seasoned runner and that marathon you’ve always set your sights on feels like a very real possibility for the first time.
Whatever brought you to this point, we’re so happy you’re here. And we’re so excited to give you something you can use - a run guide that isn’t here to lecture you on the discipline it’s going to take (you already know all about that) or a step-by-step diet and training plan that’s meant to whip you (and your anxiety) into a frenzy. Nope. Not here. This is the FP Movement run guide, brought to you by 3 people who love running and the brand that loves giving all forms of movement the good PR it deserves. We’re breaking it down by race type so you can get the inside scoop: how these runners equip, train, and mentally prep for race day while keeping things light and making the run fun.
Whatever brought you to this point, we’re so happy you’re here. And we’re so excited to give you something you can use - a run guide that isn’t here to lecture you on the discipline it’s going to take (you already know all about that) or a step-by-step diet and training plan that’s meant to whip you (and your anxiety) into a frenzy. Nope. Not here. This is the FP Movement run guide, brought to you by 3 people who love running and the brand that loves giving all forms of movement the good PR it deserves. We’re breaking it down by race type so you can get the inside scoop: how these runners equip, train, and mentally prep for race day while keeping things light and making the run fun.
FOCUSING ON THE 5K WITH QUANESHA BURKS
Born and raised in small-town Alabama, Quanesha Burks is an athlete to the core. Whether you know her from her success on Team USA as an Olympic long jumper or from her inspiring social media presence, Quanesha (Q, as we call her) is here to give you the rundown on tackling a 5K. “I think when people hear ‘5K’ they can feel a little intimidated,” she tells us, “but as long as you stay consistent with your training, you are physically capable of doing it. After that, it’s all about getting yourself to the starting line.”
Q’s 5K tips and tricks really aren’t tricks at all. When it comes down to it, she’s all about the one thing that has no shortcuts: consistency.
“We are physically able to do so much more than we can imagine, but consistency is key.” For Quanesha, training for a 5K was a surprising challenge even with her robust athletic background. “People will say ‘Oh you’re an olympic athlete, you run for a living,’ but I do short distances, so running a 5K was a little intimidating for me.” After running her first 5K, she found not only a sense of accomplishment, but a sense of community. “After fighting the nerves and self-doubt, I found the social piece of the run to be so much fun. Now, I feel like a 5K expert!”
Q’s 5K tips and tricks really aren’t tricks at all. When it comes down to it, she’s all about the one thing that has no shortcuts: consistency.
“We are physically able to do so much more than we can imagine, but consistency is key.” For Quanesha, training for a 5K was a surprising challenge even with her robust athletic background. “People will say ‘Oh you’re an olympic athlete, you run for a living,’ but I do short distances, so running a 5K was a little intimidating for me.” After running her first 5K, she found not only a sense of accomplishment, but a sense of community. “After fighting the nerves and self-doubt, I found the social piece of the run to be so much fun. Now, I feel like a 5K expert!”
Q’S 5K TRAINING TIPS
DON’T FOCUS TOO MUCH ON TIME
Rather than focusing on how long it’s taking you to complete the run, just focus on one step at a time. Be happy with finishing because that’s something to celebrate. Keep your pace and remember that the person that goes out fast usually burns out first. Don’t change your approach because of others around you!
FIND YOUR BREATHING RHYTHM
Breathing is a huge part of running. You’re pacing your physical self, but you need to remember to pace your breathing as well. This helps balance out the nerves and keeps you present. I perform my best when I’m calm and relaxed and in order to do that, I need to control my breathing and stay in the moment.
TRUST YOUR PREPARATION
Remind yourself of the training and work you put in. It helps to think ‘I know what I did to get here.’ Remember that you trained for this, you belong here, and you are going to finish.
Rather than focusing on how long it’s taking you to complete the run, just focus on one step at a time. Be happy with finishing because that’s something to celebrate. Keep your pace and remember that the person that goes out fast usually burns out first. Don’t change your approach because of others around you!
FIND YOUR BREATHING RHYTHM
Breathing is a huge part of running. You’re pacing your physical self, but you need to remember to pace your breathing as well. This helps balance out the nerves and keeps you present. I perform my best when I’m calm and relaxed and in order to do that, I need to control my breathing and stay in the moment.
TRUST YOUR PREPARATION
Remind yourself of the training and work you put in. It helps to think ‘I know what I did to get here.’ Remember that you trained for this, you belong here, and you are going to finish.
5K FAST FACTS
Q’S MANTRA: “You are your own limit.”
FAVORITE STRETCH: Dynamic hamstring stretch
BEST GEAR UPGRADE: HOKA Clifton 9 Sneakers
FAVORITE FUEL: Greek yogurt with granola and a banana (keep it light for a 5K!)
FAVORITE FP MOVEMENT STAPLES: Win Win Bra and Get Your Flirt On Shorts
FAVORITE PUMP UP MUSIC: Pop-punk songs, praise music, Lana Del Rey - I love to switch it up!
FAVORITE STRETCH: Dynamic hamstring stretch
BEST GEAR UPGRADE: HOKA Clifton 9 Sneakers
FAVORITE FUEL: Greek yogurt with granola and a banana (keep it light for a 5K!)
FAVORITE FP MOVEMENT STAPLES: Win Win Bra and Get Your Flirt On Shorts
FAVORITE PUMP UP MUSIC: Pop-punk songs, praise music, Lana Del Rey - I love to switch it up!
TEARING UP THE 10K WITH KARA LENNON
A born-and-bred Boston girl, Kara Lennon doesn’t mess around when it comes to running. Inspired by her dad, a longtime runner and frequent Boston Marathon participant, she discovered what is now her favorite way to move. “My dad showed me that running can come in all shapes and sizes and forms.” When it comes to running a 10K, Kara is all about finding enjoyment in the process. “The training is going to make the race feel that much more enjoyable and allow you to actually enjoy your hard work.”
A frequent race runner, Kara recommends building up stamina and creating a routine that incorporates more than just running. When upping your race from a 5K to a 10K, this becomes that much more important. “I incorporate strength training and mobility about twice a week mixed in with 3-4 runs. This feels really doable and just better prepares your body for the race ahead.”
All in all, Kara believes that the race is what you make it. “A lot of times in races, you set yourself up to have this perfect day, but so much can happen and you have to problem solve.” From getting to the next mile to becoming a runner for the joy of the movement, Kara reminds us of possibly the most important part:
“Just the fact that you’re doing it is enough.”
A frequent race runner, Kara recommends building up stamina and creating a routine that incorporates more than just running. When upping your race from a 5K to a 10K, this becomes that much more important. “I incorporate strength training and mobility about twice a week mixed in with 3-4 runs. This feels really doable and just better prepares your body for the race ahead.”
All in all, Kara believes that the race is what you make it. “A lot of times in races, you set yourself up to have this perfect day, but so much can happen and you have to problem solve.” From getting to the next mile to becoming a runner for the joy of the movement, Kara reminds us of possibly the most important part:
“Just the fact that you’re doing it is enough.”
KARA’S 10K TRAINING TIPS
THE JOY OF THE RACE IS RIGHT NOW
What’s happening in between your ears is often so much more important than the physical piece. The physical preparation is what most people focus on, but the mental prep is what’s gonna take you to the next level. Remember to stay in the moment when you’ve made it to the race, because this is supposed to be the fun part!
NOT EVERY RUN IS MEANT TO BE FAST
It’s okay to have slow run days, a third of your runs are going to feel amazing, a third of your runs are going to feel like trash, and a third of your runs are going to just feel okay. Keeping that in mind is really important. If every run felt amazing, everyone would run all the time!
SCHEDULE YOUR RUNS LIKE THEY’RE MEETINGS
Make your runs and workouts into actual appointments. I schedule my runs and my workouts in my calendar like they’re meetings. It makes them non-negotiable and helps me plan for it and get excited for it.
What’s happening in between your ears is often so much more important than the physical piece. The physical preparation is what most people focus on, but the mental prep is what’s gonna take you to the next level. Remember to stay in the moment when you’ve made it to the race, because this is supposed to be the fun part!
NOT EVERY RUN IS MEANT TO BE FAST
It’s okay to have slow run days, a third of your runs are going to feel amazing, a third of your runs are going to feel like trash, and a third of your runs are going to just feel okay. Keeping that in mind is really important. If every run felt amazing, everyone would run all the time!
SCHEDULE YOUR RUNS LIKE THEY’RE MEETINGS
Make your runs and workouts into actual appointments. I schedule my runs and my workouts in my calendar like they’re meetings. It makes them non-negotiable and helps me plan for it and get excited for it.
10K FAST FACTS
KARA’S MANTRA: “Relentless forward progress.”
FAVORITE STRETCH: ‘The world’s greatest stretch’ or the scorpion stretch
BEST GEAR UPGRADE: Shokz open-ear headphones
FAVORITE FUEL: A fresh piece of sourdough with butter
FAVORITE FP MOVEMENT STAPLES: Tempo Light As Air Shorts and Never Better matching sets (SO many good colors!)
FAVORITE PUMP UP MUSIC: EDM–I love beats, bops, and bangers
FAVORITE STRETCH: ‘The world’s greatest stretch’ or the scorpion stretch
BEST GEAR UPGRADE: Shokz open-ear headphones
FAVORITE FUEL: A fresh piece of sourdough with butter
FAVORITE FP MOVEMENT STAPLES: Tempo Light As Air Shorts and Never Better matching sets (SO many good colors!)
FAVORITE PUMP UP MUSIC: EDM–I love beats, bops, and bangers
MOVING TOWARD THE MARATHON WITH DOMONIQUE BAZIL
Though she just ran her first marathon, Domonique Bazil is no stranger to lacing up her sneakers. A New Jersey native currently living in DC, Dom has been running in some form for her entire life. “I started in 5th grade track and field,” she tells us, “But I fell in love with running distances in 2022.”
When it comes to marathon training, Dom feels it’s best to start in the mornings. “If I give myself the afternoon, I’ll have too many excuses and then I won’t want to run.” (Let the record show that sometimes even marathon runners don’t feel like running!) 26 miles is a major physical feat, but Dom actually thinks the bigger challenge happens in your mind.
“I really believe it’s more of a mental challenge than a physical one. You can always go out there and run, that’s the easy part. But I think reminding yourself that you can do it and remembering why you’re doing it is a lot harder than actually moving your legs.”
In fact, Dom thinks there’s a major misconception among most people when it comes to running a marathon. “A lot of people think they could never do it,” she says, “but in reality a lot of people could probably do it if they just decided that they wanted to.” Mindset and training reign supreme when it comes to Dom’s marathon tips. “It’s more about discipline than it is about your physical capability.”
When it comes to marathon training, Dom feels it’s best to start in the mornings. “If I give myself the afternoon, I’ll have too many excuses and then I won’t want to run.” (Let the record show that sometimes even marathon runners don’t feel like running!) 26 miles is a major physical feat, but Dom actually thinks the bigger challenge happens in your mind.
“I really believe it’s more of a mental challenge than a physical one. You can always go out there and run, that’s the easy part. But I think reminding yourself that you can do it and remembering why you’re doing it is a lot harder than actually moving your legs.”
In fact, Dom thinks there’s a major misconception among most people when it comes to running a marathon. “A lot of people think they could never do it,” she says, “but in reality a lot of people could probably do it if they just decided that they wanted to.” Mindset and training reign supreme when it comes to Dom’s marathon tips. “It’s more about discipline than it is about your physical capability.”
DOM’S MARATHON TRAINING TIPS
CHANGE YOUR MINDSET
You are your biggest supporter. Your mindset really matters. If you make it fun and remind yourself that this is something you get to do rather than something you have to do, that mindset is going to take you a lot further than just trying to wing it. Talk yourself into thinking it’s fun, and it will be.
INCENTIVIZE YOURSELF
If I really don’t feel like going for a run, I’ll tell myself, ‘okay you can put on a really cute fit and you can watch a show on the treadmill.’ I bribe myself. Sometimes that’s just how you have to get it done.
FOCUS ON THE FINISH
At the end of the day it’s all about finishing the race, so do what you can. If that means you have to walk, then do it. There’s no shame in that. Trust your training. You did all the work. You’ve practiced all that you can and now all you have to do is go out there and enjoy it. You did the work. Be proud.
You are your biggest supporter. Your mindset really matters. If you make it fun and remind yourself that this is something you get to do rather than something you have to do, that mindset is going to take you a lot further than just trying to wing it. Talk yourself into thinking it’s fun, and it will be.
INCENTIVIZE YOURSELF
If I really don’t feel like going for a run, I’ll tell myself, ‘okay you can put on a really cute fit and you can watch a show on the treadmill.’ I bribe myself. Sometimes that’s just how you have to get it done.
FOCUS ON THE FINISH
At the end of the day it’s all about finishing the race, so do what you can. If that means you have to walk, then do it. There’s no shame in that. Trust your training. You did all the work. You’ve practiced all that you can and now all you have to do is go out there and enjoy it. You did the work. Be proud.
MARATHON FAST FACTS
DOM’S MANTRA: “Run the mile that you’re in.”
FAVORITE STRETCH: Alternating lunge and twist
BEST GEAR UPGRADE: Garmin watch
FAVORITE FUEL: Pre-run PB & J (Uncrustables all the way)
FAVORITE FP MOVEMENT STAPLES: The Free Throw Unwind Cami and the Get Your Flirt On Shorts
FAVORITE PUMP UP MUSIC: The Pokemon Rap Song (I’m on a Pokemon kick right now)
FAVORITE STRETCH: Alternating lunge and twist
BEST GEAR UPGRADE: Garmin watch
FAVORITE FUEL: Pre-run PB & J (Uncrustables all the way)
FAVORITE FP MOVEMENT STAPLES: The Free Throw Unwind Cami and the Get Your Flirt On Shorts
FAVORITE PUMP UP MUSIC: The Pokemon Rap Song (I’m on a Pokemon kick right now)
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