Is this your first time training for an event? I have heard people say that they didn’t train for a race, and they will never do another one because they suffered. If you want to risk being miserable don’t train and go for it, but if you want to enjoy your accomplishment, here is what I would recommend.
- Get fitted for running shoes. Bakersfield has a great running store Sole 2 Soul. Please take the time and spend the money on a decent pair of shoes. Worn-out or ill-fitting shoes are a leading cause of injury. As a member of Team IBProFun, you get a discount!
- Get a training plan. You can go online to find a free training plan, but they are very generic. At Team IBProFun we have 2 certified running coaches that can create a personalized training plan for your individual running level.
The other day after a long run, one of the new runners said “I was told I need to run sprints after my long ….runs. Is this true?” The response is that it depends on the level of runner that you are and where you are in your training. At Team IBProFun we will guide you with our knowledge. Our goal is to create a training plan that will get you to the finish line happy and injury free.
- Gear – We talked about shoes, but there are all kinds of items that manufacturers want you to buy. Necessities could be some of the following:
- Moisture wicking clothes
- Reflective gear to be seen on the road, and headlamp for running at night or early morning
- Waist belt or vest for carrying water or nutrition on long runs
- App on phone to track your miles or a GPS watch
- Nutrition – I’m not a nutritionist, but eating healthy foods during training will help improve results. What you put in your body determines how you perform. It’s important to try different food to see how your body reacts, BUT do not try something different the day of your race. If you have oatmeal every time you go out for your long run, have oatmeal on race day. What I have done is the night before a race that is out of town, I go to Starbucks and ask for the classic oatmeal dry. In the morning I heat up water at the hotel and have it for my breakfast. It’s a tried and true breakfast for me pre-race.
- The Run – We are all short on time, but you should do a few warm-up items before running. It could be walking a little bit, few dynamic movements, or light stretching. Each run has a purpose: it could be tempo, speed work, conversion pace, short/long interval, or hills (cool down is my favorite because it’s the end of the workout). You can reflect on how you felt and ask yourself what could I have changed to produce different results. Examples: Did I have any issue with shoes, clothes, hydration, or nutrition?
- Stretching & Foam Rolling- To help with soreness and preventing injury, post run stretching/rolling helps move the lactic acid from your body. Do a search on the web for different stretching and rolling techniques or attend one of our clinic’s to learn more.
- Journal or Document – You don’t need to do anything special or purchase something expensive, but I recommend that you document what you are doing. You could print out a month calendar or use a simple notebook to write down things like how many miles you complete each day, total time spent running, and an indicator like a smiley face to remember how you felt about your run. If you think of something you would do differently (eat/don’t eat, drink more/less, etc.), weather issues (hot or cold) and its effect, you could put that down as well. It’s fun looking back years later seeing the progress you made.
Enjoy, Run and Repeat!