You've gotten motivated, set a goal, and now you're ready to tackle the big race. While you may have been training for weeks, months or longer, there are some important steps to take before taking on the big run. Ensure that you are truly ready for the race with these five vital training tips.
1. Run it past your doctor
First, visit your doctor and get yourself thoroughly checked out. Usually when you go for a routine physical, they check your eyes, ears and throat, so be specific. During your visit, be sure to let the physician know that you're planning to run a big race, so that you can be checked for any potential heart or endurance problems you may not be aware of.
2. Keep it at 10 percent
Most people like to see progress, and they want to see it fast. But many experts are favoring a gradual increase in the amount of ground you cover while training. According to author Gordon Baukolis, who twice finished in the top ten women's division of the New York Marathon, "never increase your weekly mileage by more than 10% over the week before. This helps to prevent the injuries that occur when you run too much or increase your weekly training program too quickly."
3. Less is More
Instead of diving headfirst into running seven days a week, it's important to afford your body plenty of rest. If you run daily, you are more prone to injury due to the constant pounding on your hip joints, knees, ankles and feet. It's best to run three to four days a week to prevent getting hurt.
4. Remember your friends
No matter how determined you are, you're bound to have the occasional day when you only want to run from the refrigerator to the sofa. And that's okay, every once in a while. But you can lessen the chances of feeling out of sorts too often by having a buddy. Not only does a running partner make the miles fly by, but it keeps you accountable and helps you meet your goals.
5. Include Physiomobility
This often overlooked practice includes a holistic approach to getting reading for your race. Rather than focusing on one part of the body, physiomobility recognizes how exercises like running can be made more efficient by ensuring that all of the body's parts are functioning at maximum capacity. It increases and eases mobility through muscle repair, strengthening, and training. Physiomobility in Don Mills can help you overcome injury and strengthen your muscles again for better performance.
With these pointers, as well as good nutrition, you can be well on your way to not only surviving your big run, but actually enjoying it. The key is the right preparation and listening to your body.
Anita is a freelance writer from Denver, CO and often writes about family, health, home and lifestyle. A mother of two, she enjoys traveling with her family when she isn't writing.