When the cherry blossoms finally start to bloom here in Washington we know Spring has sprung and summer is right around the corner. Many of us start planning summer vacations and get itchy to get outside. The same applies for starting workout or running routines.
With longer daylight hours and warmer temperatures, you may find yourself ready to get outside and run, or sign up for your first race. Maybe you are already thinking ahead to fall and considering training for a late summer or fall race! Whether you want to run a 5K or a marathon, you don’t want to just jump straight into training without any preparation.
Thanks to Laura of This Runner’s Recipes, our #RunWithRainier ambassador and certified running coach, we’ve got a few tips to share about creating a training plan and training for your first race. Better yet…you can enter to win a FREE customized training plan from Laura herself!
LACE UP TIPS FROM LAURA
Don’t Rush the Process
You want to take at least 8 weeks to prepare for a 5K, 10 weeks for a 10K, 12 weeks for a half marathon, and 16-20 weeks for a marathon. This isn’t finals week and you can’t cram training for a race, so be sure that you allow enough time to train adequately for the distance. Being well-trained will ensure a more positive race day experience.
But before you even start training, you want to have a sufficient aerobic base built. Many runners spend time base building, which simply means building up endurance so that you are running a certain number of miles per week comfortably. For your first 5K, you don’t need to worry about building a base, but for your first marathon or half marathon, you want to be running at least 15-20 miles per week before you even begin training.
Pick a race far enough out on the calendar that you are able to prepare appropriately. It’s better to delay racing than to do too much, too soon and end up injured, burnt out, or both.
Know Your “Why”
Training for a race requires hard work and commitment. There will be days when you don’t want to run and workouts that feel hard – it can be easy to lose motivation during these runs. In order to stay dedicated to your training, you need to have a meaningful reason for wanting to run the race. Maybe you want to prove to yourself that you can complete a half marathon, maybe you want to beat your past times, or maybe you want to run in memory of a loved one. There is no right or wrong answer, but it must have a why or you will have trouble sticking to the plan.
No matter why you are running, know your why and focus on it throughout training. That why, more than anything else, is what will get you out on those long runs and push you through tough miles.
Start Strength Training Now
Trying to do too much too soon is a recipe for injury – and that includes non-running activities as well. A mix of cross training and strength training will decrease your overall risk of injury and improve your form and running economy. Strength training is the best non-running exercise you can do for your running. You don’t need to join a fancy gym or start a heavy lifting routine; a simple routine of bodyweight exercises at home, done 2-3 times per week is enough for most runners.
By starting strength training before you begin training for a race, you create a habit. The key to a habit is that it becomes routine and you do it no matter what…even when you are busy and you are tired; it’s a priority that you don’t let slide. If you focus on that in your preparation phase you are more likely to stick with strength training throughout your race training. It will allow you to lay the foundation for a strong, injury-proof body before the miles start piling up.
Pick the Right Race for You
With options of thousands of races, you want to make certain you choose the best race for you. Consider location and whether you want to sleep in your own bed or travel, size of race, time of year, and weather. One of the most important factors to consider is terrain; if you don’t like hills, then you may not want to sign up for the San Francisco Marathon or Pike’s Peak Half Marathon. Unless you live in a very hilly area, a flatter race is likely the best choice for a first race of any distance.
Consider cutoff times when selecting a race course, especially if you are planning to run a marathon or half marathon. Due to costs of closing roads, volunteers, and other factors, many marathon courses can only stay closed to vehicles and provide aid for 6 hours.
If you think you might run a marathon in longer than 6 hours, look for courses that have longer cut off times – races such as Honolulu Marathon, Flying Pig Marathon, Route 66 Marathon, and the Portland Marathon (a partner with us here at Rainier Fruit) are all open for 7-8 hours. The Rock’n’Roll and Disney races remain open for hours as well, making them ideal whether you are running a 5K or a marathon and want to guarantee a finish line time.
Find a Plan Appropriate for your Fitness Level
Dozens of free training plans promise to help you run your first or fastest race, but that doesn’t mean each plan will work equally well for you. Do your research before picking a plan. Pick a plan that starts with your current mileage, has you running the amount of days you can comfortably run, and introduces speedwork slowly and carefully. Know that any free plan is not customized for you, so you may need to make some adjustments.
You can also consider hiring a running coach or purchasing a customized training plan from a coach. These plans will be uniquely developed for your paces, current fitness level, goal, and specific race, so that there’s no guesswork or risk of training too hard and getting injured. You might find a running coach in your local community and meet them in person or hire running coaches from anywhere in the country and work with them online and over the phone which has become quite common. (Don’t forget – Laura is always available and you can connect with her here.)
Running a race can be intimidating, especially if it’s your first race or a new distance. But with proper preparation, training and racing can be an enjoyable and rewarding experience.
Now for the good stuff. A CHANCE TO WIN FREE TRAINING! You can enter to win a 12-week customized training plan! Laura is a certified running coach who has worked with several dozen runners from beginners to Boston Qualifiers. This 12-week plan is completely tailored for your fitness and goals. If you’ve thought about getting into running, or want to improve your form, your distance or your time…you need to enter. You can be a beginner that’s never run, or a diehard marathoner…Laura is ready to customize the plan for you. Follow the rules of entry below.