“Some simple words of running advice from someone who’s been running for a long time.”
I started running when I was 12 and have never really stopped and I am now rapidly approaching the age of 40. I am by no means the fastest, the most wise or someone to look up to – be here are some simple things to remember when training for a race.
Get fit, have a base of fitness before you start the typical 12-17 week training program. There are plenty of resources, advice and apps (like those from Runtastic) that can help you get motivated, active etc.
Get the gear
To avoid, injury, frustration and excuses – get good running gear and shoes. Ask for help from knowledgeable running store staff like those at Sports4 in Ottawa (Canada).
Get a training plan
Whether it is a book or online training program like Vicsystem that I use – find a plan that is realistic and geared towards your goals. Also – be realistic and plan your training on days and times you know you can commit to.
Pick a run, a race, goal or adventure and register or mark it down on a calendar. Get a t-shirt that states your goal if necessary. I am going to be aiming at the Ottawa marathon race-weekend 10k in May.
Follow your plan, be consistent and be tough. What starts out harder will become easier.
Be tough and committed but remember life is not always like you planned on paper. Be flexible, don’t be too hard on yourself. Training and race day can both throw challenges and changes at you, being able to adapt and overcome is something that will help you.
Eat, sleep and rest
Sounds simple but make sure to eat healthy, pick healthy snacks like Made with Local bars fuel up before and after properly (I use Cytomax and MuscleMLK). Remember to replace water and electrolytes, some carbs and protein after a workout and to eat healthy.
Sleep – the more and harder you train, the more sleep you need. Just an hour extra can really make a difference.
Take a rest or easy day once a week. Your body needs to recover, rebuild and get stronger.
Check out my Ottawa marathon training last year as I pushed the limits-see what I learned and the advice I received.
If your budget allows, a cool running GPS watch like the Polar M400 can help you keep track of the time, distance, pace and even your heart rate.
And remember-not many of us are Olympic-level athletes and have families, jobs and other priorities. Keep it fun and relax.
Run on friends!
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