Are you ready to start running this year? Running is a fantastic way to relieve stress and get exercise if you’re healthy.

Set a Goal for Fall Races in Central Wisconsin

Why not set a goal to compete in one or more of the many races hosted throughout Central Wisconsin this fall to keep your training on track?

You’ll carry the memories of training hard and finishing a race for the rest of your life. But we warn you, running and racing against your own time can be addictive.

The Importance of Proper Training

To finish, you must start well. And that means training. Whether you aim for a marathon, half-marathon, or a 5K, training is key to a successful finish.

Eleven Essential Tips for Race Training

1. Training Duration

It takes at least four months to train for a marathon.

2. Rest Days

You don’t run every day. Proper training and a running plan can help you avoid injury and persevere until the end, whether you run a 5K, a half marathon, or a full marathon.

3. Use Online Guides

There are many online guides available to start your training. The best plans have you running three or four days a week with gradual increases to your distances and pace. Good plans also include recovery times, fast-paced runs, and hill challenges to prepare you for road races.

4. Strength Training

Strength training will help you run faster. A leg-strengthening program will not only help you become a better runner but also prevent injury.

5. Walking Breaks

Walking breaks are allowed! You can walk during your training and during the race. It impacts your time, but it’s important to listen to your body. If you need a rest, take one. It will bring you closer to the finish line.

6. Mental Preparation

You will hit a mental wall. It happens to everyone who runs a longer race. You’ll need to fight the temptation to give up and get to the finish line. Preparing your mind and body will help you break through the barrier and keep running. (If you feel unusual pain, stop and ask for help.)

7. Start Slow

Running your first race mile slower than your normal pace can help you finish strong. Starting too fast can leave you in a world of hurt by the end.

8. Progress Gradually

Run a 5K before a 10K. Run a 10K before a half marathon and run a half marathon before a full marathon. Use your race times as a gauge for training for the next race.

9. Indoor vs. Outdoor Training

It doesn’t matter if you train outdoors on running trails or inside on the treadmill. Both are effective.

10. Proper Footwear

Your shoes can make or break your run. Shoes that are too heavy cost you time; shoes that are too small hurt your feet. Work with an experienced shoe fitter, and always try on shoes in the afternoon or evening when your feet are naturally swollen.

11. Consult Your Healthcare Provider

As always, talk to your healthcare provider before starting a strenuous training plan.

By following these tips, you’ll be well on your way to a successful running season and achieving your race goals!

Why do people run marathons?

According to Active.com, there are several reasons people enter marathon races. For some people, marathon training is a way to lose weight; for others, it’s a way to raise money for charity while doing something they love; for still others, the lure of a major life accomplishment motivates them to run 26.2 or 13.1 miles.

What can I expect my body to feel like during training?

Your body undergoes several changes during training:

  • Oxygen Needs: Your muscles require more oxygen while running. Breathe through both your nose and mouth to deliver sufficient oxygen and prevent side stitches and muscle cramps.
  • Hydration: Longer runs can lead to dehydration. Prevent this by drinking at least 16 ounces of water before you start, carrying water with you, and drinking every 20 minutes during your run. Don’t forget to hydrate after your run as well.
  • Proper Form: Good running form helps avoid injuries like shin splints and runner’s knee. Keep your shoulders steady and hands low at your hips to maintain proper alignment and balance. Avoid crossing your hands over the centerline of your body. Consulting a sports medicine specialist or athletic trainer can help you perfect your running form.
  • Aches and Pains: It’s normal to experience aches and pains when you start running. However, if you encounter sharp or severe pain, stop training and consult a sports medicine specialist or orthopedic provider for an evaluation. Persistent pain lasting longer than two weeks may indicate a more serious issue.

We wish you well as you start your running program. If you experience pain during your journey to running wellness, call Bone & Joint, and set up an appointment with Dr. Jessica Juntunen. As a triathlete and Ironman participant, she can help you navigate the hills and valleys of training for a race.

Sources:
https://www.womensrunning.com/training/go-couch-marathon-training-plan/
https://www.halfmarathons.net/wisconsin-wausau-marathon-half-marathon-5k/