Writing down concrete and specific goals is an important first step on your training journey towards success. Make sure you create goals that are SMART:
- Specific: Pick one specific race you want to set your sights on!
- Measurable: make sure you can measure what success looks like with this goal.
- Attainable: be realistic when setting your race goal, consider your current fitness level, your schedule and other life commitments.
- Relevant: make sure you are in it to win it! Training for a race is no joke!
- Timely: you can’t go from couch to 26.2 (a marathon) in one week, so make sure you have selected a race that provides enough training lead up.
After your goals, your gear is the most important consideration on your training journey. Here is a checklist of things you need to consider to gear up from head to toe on your training journey. Or visit a local running store for personalized advice!
- Protect Your Soles: proper footwear is a must to start your training. Get your gait analyzed and get into a shoe that is right for you!
- Just Say No to Cotton: for socks that is…invest in at least 3 pairs of technical socks to prevent blisters and keep you running towards your goals.
- Look Good, Feel Good: get into some technical apparel that functions and feels comfortable on your body. Ladies, don’t forget a proper fitting bra.
- Quench Your Thirst: choose the method you prefer, but grab a hydration system to run with.
- See and Be Seen: get lit not hit – use flashlights or headlamps to guide your way, and wear on-body reflectivity.
- Sun Protection: protect yourself from the sun on the run – hats, visors, sunglasses and of course sunscreen and chapstick.
Congrats! You have your gear and are on your journey towards the finish line. Here are some helpful tips to keep you healthy, comfortable and injury free as you strive towards your goal!
- Warm Up & Cool Down: dynamic stretching to warm up and static stretching after your run will minimize soreness and help to keep you injury free.
- Start Easy, Finish Strong: start off slow and relaxed to ensure that you don’t run out of gas before you reach your goal.
- Fuel Wisely: Drink at least 8 oz. of fluid every 40 minutes. Fuel with carbs every 45-60 minutes on runs over 90 minutes.
- Safety First: always run against traffic and carry a safety light, emergency medical info, identification, and wear bright colors.
- Practice Makes Perfect: Establish a pre-race routine in training so on race morning you reduce anxiety.
Race day is nearing and you are about to see all of your hard work come to fruition! Incorporate these tips into your routine to be race ready:
- Sleep: the most efficient way to allow your body to recover is through sleep, so be sure to get enough sleep!
- Massage: even if you don’t have the time to schedule a professional massage, a brief 5-minute self-massage is also an effective way to reduce post run soreness.
- Roll with It: incorporate 15-20 minutes of foam rolling post workouts several times a week.
- Fuel the Machine: if you had a strenuous run make sure there is ample protein in your post run meal as this will help in your muscles rebuild & repair.