Running Tips for the Approaching Race Season
Posted by Keri on February 20, 2012 · Leave a Comment
Article post: 5km tours
As the weather begins to break and race season approaches, it’s time to make that transition from the treadmill back to outdoor training. Whether you’re training for a 5K, Half Marathon, or Marathon, being prepared for the training season will help you get off to a smooth start. Following you will find a few excellent running tips from our expert contributor on what to do to prepare for the longer runs ahead.
Running Tips for Getting Out of the Gym and Onto the Pavement
Keep your gym shoes for the gym and invest in a professionally fit pair of running shoes.
Start the running season off with a fresh start and keep track of your miles, runners should be good for 3-6 months depending on your stature and running frequency. Many hip, knee and ankle issues can be resolved with new runners and by keeping your shoes sport specific will give them a longer life.
Start off slow.
The transition from treadmill to road is not always seamless. The road does not move, and your body will need to adjust to that. When you are ready to add mileage do so by adding no more than 10% a week to your long run. Remember that a run should consist of 2-3 short runs where you can work on speed, hills and tempo and 1 long run where you accumulate time and distance.
Just because it is nice outside, don’t forget to cross train.
As a runner there are many benefits to cross training which include; improvement of cardiovascular fitness, helping maintain muscle balance and reducing the chance of injury. Try a non impact form of cardio cross training such as taking a spin class or pool running, strength train your entire body, core train and don’t forget to stretch, stretch, stretch.
Celebrate the nice weather and freshen up your running attire.
Buy a new running top and new socks. Don’t forget to replace your sunscreen and update your running playlist!