- Courtney Parsons
Website: http://runtex.com Check out some great runs in Texas. Find one close to you, or get an excuse to go on a vacation!
Training programs: http://www.halhigdon.com/ (MY FAVORITE! He has training for any race length and provides levels so beginners and experts can all see success)
http://www.coolrunning.com/engine/2/2_3/181.shtml (Couch to 5k helps people who don't run get ready for a 3-miler)
http://www.runnersworld.com/article/0,7120,s6-238-244-259-1117-0,00.html (Great tips and advice for training, while also providing different training programs that suit your needs)
So you are thinking about training for a run?? Well before you dish out the money stop and think about what running entails so you can make an informed decision.
Before you register:
-Make sure you are physically prepared to train. Running is hard on the body, and if you are experiencing injuries this can only serve to aggrevate them. Your time and effort should be recovery first and foremost! Many injuries heal quickly when caught early...it is the ones that are ignored and left to get worse that often require long healing periods and expensive medical bills
-What is your distance goal going to be. Upon registration you will need to make a selection as to what distance you will do. You want the goal to be challenging but obtainable, if you never run don't sign up for a 10k next weekend. Check out some of the training programs and look at how long approximately it will take for you to train. (A K is .62 miles, 5K is 3.1, 10K is 6.2, Half marathon is 13.1 and a full marathon is 26.2) Very few people start out doing a full marathon, but rather work their way up. This allows you to see what this crazy racing thing is all about, really fully train and prepare before going all the way, and allowing your body to naturally work up to that.
-Time, time, time. I cannot stress enough how important time is. Training is a very time-consuming obligation, and often requires you to make sacrifices. You have runs daily to make time for, that will increase as time goes on. I also found in training that I was having to make sacrifices the night before a long run also. It was so important that I was well-rested for the run, so I would stay home some nights to sleep. If you do not have ample time, think about waiting for a more opportune time in which you can really apply yourself to this kind of commitment
So you've weighed your options and decided to do it! Get ready for the ride...it'll be hard at times but the feeling when you crossed the finish line is SO worth it!! There are way too many to dive into, but let's discuss some of the important aspects of the training and the race.
During Training:
-HYDRATE!!!!!!! This is first, and most important. Increased outdoor activity (especially running) will dehydrate you more than you ever thought possible. Hydrate on rest days, hydrate before/during/after a run....basically drink all the water you can. Try drinking at lease a cup every hour at least. While training I would often wake up in the middle of the night desperate for water. Map out your runs so that you have water fountains along your route, or carry a bottle with you. On longer runs, I would drive the run first and hide bottles in bushes along the way so I did not have to tote it around.
-Get out and run! I know this sounds unnesscary to even point out but way to many people try to train for a RUN by SWIMMING, BIKING and doing CARDIO EQUIPMENT?? To get ready to run, you have to run! It uses different muscles and your body needs to adapt to the feeling of actual running. Traiing programs provide cross training days-here is your time to get out and swim/bike. They are typically less straining days that help maintain fitness.
-During training, it is inevitable that life will happen and you will miss a day or two. Don't get discouraged, you will not lose everything you worked for because of one missed run. Jump right back where you left off and you will be fine. DO NOT try to make up for the lost mileage by doubling your run the next day, all this does is increase your risk for injury!
-The more you know, the better you will do. Most race websites will break down the course for you as to where hills are, how many water stations there are, and where mileage markers are located. Know what your course is like so that you can train in a similar manner. Practice walking through water stations (around 30 sec. only to drink a cup). If your race is full of hills, try runs that include these. You don't want any surprises the morning of the race
-Invest in new shoes! You want well-supported shoes that will protect the body from some of the impact.
-Don't go too much too fast. I know some days you will get through the run and feel like you can keep going but try to stick to the schedule. Your body needs to slowly increase in mileage. Increasing too quickly leaves your body open to injuries and does not allow ample time to recover. Shorter runs help lengthen your muscles which in turn will allow for longer distance running
-Be flexible with the schedule. If the program suggests resting on Monday but Tuesday is better for you then switch it. Do what works for you!! If the particular schedule increases too quickly, don't be scared to repeat a week.
-Always stretch after a run! Always, NO EXCUSES!! Your muscles get tense in a run and need stretching! A huge secret to preventing injuries is stretching
-Runners benefit from low-weight, high-repetitions during strength training. Lounges are also fantastic for preparing the body for the movement of running
-Rest days are crucial! Your body needs to recover from the previous days run, so don't skip them. A rest day is not a day for strenous yard work...it is truly a day to rest!
-Train with a friend. OK so I haven't actually done this, but it is really hard to train alone. It is easy to put off runs, without that extra voice to encourage you. Running with someone will hold you accountable, and can even push you to work a little harder than you would on your own.
RACE DAY:
-Eat plenty prior to running! Carbo loading is vital for marathon runners starting on Wednesday and half-marathon runners starting on Friday. For every race though, don't stuff your face but make sure you are fullo your body has the energy it needs. Don't try anything new the night before and stay away from fiber-rich foods. Some people don't like to eat much the morning before but I wake up 3 hours early to have a bagel and peanut butter and an hour before I have a banana. Stop drinking water about 2 hours before (except a quick sip about 15 minutes before the race) or you will be making frequent stops along the way
-Set your clothes out the night before and pin your number on your shirt. This will prevent you rushing in the morning and forgetting things. Just relax before the race and clear your head in order to prepare yourself
-Be confident! You worked hard for this, so get out there and HAVE FUN! Most likely, you won't cross the finish line first but that doesn't mean you aren't a winner! The accomplishment of doing what you set out to do is what this is all about so be proud of yourself. Get a fun playlist, get pumped out and put on that smile as you take off on this adventure!
-HYDRATE! Yup here it is again! Most races, even a 5K, provide water stations! Those are there for a reason so use them! It will not kill your time to walk while getting a quick sip. In fact, it has been proven that walking during a water station will INCREAE YOUR TOTAL TIME! It will help prevent burn-out later on in the race
-Eating during a run. (This is really mostly for marathon runners. Your body can get through a half without needing to eat, but some people like to have something) This is a difficult point to discuss because it varies from person to person. I can't eat on the run, it upsets my stomach. Some people do the Gu while others eat peanut butter sandwhiches. Did you know Snickers were actually created for marathon running?!?! Getting electrolytes starting from the beginning of the run will prevent hitting a wall later on. This can be with food or sports drinks. I like getting water at mile 3 and then switching off every mile between water and a sports drink. Don't do anything new during a run, if you didn't train eating food while you run then don't try to introduce it on the day of the run.
AFTER YOUR RUN:
-Give yourself a pat on the back and enjoy the wonderful accomplishment. Regardless of the distance or time, you reached your goal so go home feeling like you are floating on a cloud! This is such an amazing feeling, and often addicting (which is why people go back for more time and time again!)
-Take time to rest and let your body replenish the supply!! Eat a banana following your race, and drink lots and lots of water in the next few days! Many experts suggest taking a day off per mile ran...many marathoners go two whole weeks doing nothing but stretching!
-If you enjoyed it think about setting another goal! Do you want to do the same distance but beat your time? Or train for a longer distance? Maybe running races weren't your thing and a bike race would be a better fit? This is all about having fun and feeling good about yourself!!
Happy running :)
Megan
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