While training for a race, guidelines addressing mental and physical training components provide well-balanced opportunities for your success. Whether training for a 5K or a marathon, being proactive in regard to your training program assists in the completion of the program, improvement of desired results and lowered risk of potential injury.
Develop a Plan
Whether you are a novice or an experienced runner, it is important to design a plan before training begins. BaltimoreRunningCoach.com recommends planning your training days and times in advance. This increases commitment to your program when life gets busy. Developing specific training periodization, based on the length of your race, allows for gradual increase of endurance in the beginning of your program and then enhancement of speed and intensity so your performance peaks at the right point in your training.
Set Goals
Common goals for runners include completing a first race, decreasing time from a previous race or losing weight to enhance health. Establishing goals early increases motivation and commitment to your training program. Developing goals for both the short and long term provide means for continued focus. If your overall long-term goal is to complete your first marathon, your short-term goals could include running four days a week, strength training two times a week and completing a 10K race as a training run.
Cross Train
The demands of training takes a toll on your body when you focus primarily on running. Include cross-training exercises, such as strength training, core training and stretching, to your training program. These exercises strengthen your muscles and support your joints, which in return decrease your chances of injury as described by Running Planet. Increased flexibility in your joints and strengthened abdominals and back musculature assist in maximizing your running performance.
Listen to Your Body
One of the most important guidelines is to listen to your body. The American Council on Exercise recommends runners avoid running through pain. Ignoring signals of pain or discomfort can cause great harm on your body and lead to severe injury. Being proactive through including easy training weeks is one method to avoid potential injuries. Another option is to alternate high intensity and low intensity days throughout the week so that your body has the chance to recover and adapt to training.
References
- American Council on Exercise: Can You Offer Some Basic Guidelines for Avoiding Overuse Injuries Associated with Running?
- BaltimoreRunningCoach.com: General Guidelines for Preparing for Race Goal
- National Academy of Sports Medicine: Does Core Strength Training Influence Running Kinetics, Lower Extremity Stability, and 5000m Running Performance?
- Running Planet: The Twelve Rules of Training
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