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Race Training

Race Training

  • 5K. This is a great race for beginners. Seasoned runners also participate in these races at a very fast pace.
  • 10K. When you are comfortable running a 5K, the next step is a 10K.
  • 10 Mile. This type of event is challenging but can be done for those who are used to a 10K.
  • Half Marathon. It requires substantial training and an organized plan.
  • Marathon. This event welcomes runners and walkers of different abilities.
  • Ultramarathon. This is the ultimate running experience and takes serious training.

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Eating anything you want may lead to weight gain after a few months of regular running. Instead, focus on a healthy balanced diet.

You should drink before, during and after your runs. Drink when you feel thirsty.

If you are a toe runner, your calves will get tight and you could develop shin pain.

  • Invest in Shoes and Gear. Visit a specialty running store to get fitted for the best shoes for you and check out gear such as running shorts, tops, or tights made of wicking fibers.
  • Stay Safe. Do a warmup before you start, like a walk or an easy jog for 5 min.

  • Road Running: running on paved roads, paths, and sidewalks.
  • Treadmill Running: easier than outdoor running and can be gentler on your joints.
  • Racing. Road races can vary from 5Ks to half or full marathons or even ultramarathons. 
  • Trail Running:...

It is never too late to start running. Many take up this sport in their 50s and beyond. To start, you only need a good pair of running shoes and a desire.

Running is a very effective way to build cardiovascular endurance and increase mental toughness. It is an excellent stress reli...

To keep up your motivation:

Keep your posture upright, head lifted, back should feel tall, and shoulders level. Keep your pelvis neutral and your hands relaxed. Let your arms swing from the shoulder joint.

  • Dress in layers. Start with a thin layer of wicking material, a middle layer of polar fleece and an outer layer of nylon to protect against wind and rain.
  • Cover your head. Wear a hat to help prevent heat loss, and gloves and warm socks if needed.
  • Don’t overdr...

Your running should include more than just running. Mix other activities like cycling, swimming, skating, aerobic exercises or strength training to help avoid getting burned out.

  • Light loose gear will help your body breathe and cool down.
  • Use water in and on your body to cool you down during runs. Splash cold water on your head, back of your neck and under your arms.
  • Don't push your pace in hot and humid conditions. 

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