If you couldn't tell by now, running season is in full swing. In just about every town, on any street, you’ll find someone running. If you haven’t laced up your shoes yet, here a few tips to help you prep for the season.
Do More than Run
Running is great, but if you are only running, it can be hard on your body. Try incorporating weight training and cardio, along with gradual conditioning to help avoid injury, exhaustion, and fatigue.
Give Yourself Time to Train
Depending on how fit you are, Fitness Together® trainers recommend training at least eight to 12 weeks before a race. Start small with your workouts and progressively increase your training before cutting back just before the race. It’s also good to use weights and bands to incorporate resistance training into your routine, which will balance your body since running is one forward movement.
Mix Up the Cardio
Yes, the goal is to run a longer distance, but it is good to mix up your cardio training. Try incorporating biking, swimming and interval training into your race training.
Eat Well and Hydrate
Even if you are new to running, you’ve probably heard how important staying hydrated is for your body. Prior to a race, you should be drinking water that is half of your body weight in ounces. In addition to hydrating properly you should be eating healthy as well. You should eat 50 percent carbohydrates, 30 percent protein and 20 percent fat leading up to your race.
A Good Warm-up is Key
Warm-ups before your run training and race are important to avoid injury or pain after your run. However, it’s important to note that you should not be static with your warm ups. Try doing hip flexes, jumping jacks, lateral swings, toe touches and squats are a few warm-up stretches you can try. These exercises help get the blood flowing to your major muscle groups.
If you are just starting out on your first 5k or training for a marathon, use these tips from Fitness Together trainers to help you with your run training. With proper training, stretching, diet, and hydration, you can limit the risk of injury and run better on race day. A Fitness Together personal trainer can help educate and guide you in meeting your personal fitness goals.