Training for your first running race can be a challenge—where do you begin? What program should you follow? How long should your training last? And what exactly does “training” entail? These are common questions that we, as sports physical therapists and strength and conditioning professionals, frequently encounter.
Training involves conditioning your body to handle the demands you plan to place on it. This usually means gradually increasing the volume or intensity of your physical exercise over time, so you can perform at your best, prevent injuries, and avoid needing a visit to a sports physical therapy clinic like ours!
With countless resources and advice available online, the process can feel overwhelming. Whether you’re preparing for a 5K, marathon, triathlon, or Ironman, here are a few tips to help simplify your training journey:
1. Set Your Goals: Are you simply aiming to finish the race, or do you have a specific time goal? Defining your goals will help you determine the pace and intensity of your training sessions.
2. Assess Your Starting Point: Have you already done any conditioning for this activity, such as recreational running, biking, or swimming? If you’re starting from scratch, you’ll need to begin training earlier than someone who has been consistently active.
3. Incorporate Cross-Training: Include alternative forms of cardio (like swimming, biking, or HIIT training) and strength training in your routine. Different types of exercise target different muscle groups, which is crucial for injury prevention.
4. Taper Before Race Day: Give your body time to recover 1-2 weeks before the race—this isn’t the time to push your highest volume of training.
5. Follow a Structured Program: Depending on your race date, you can find various running programs online that suit your timeframe. Nike.com offers excellent running training plans that you can download!
If you have any questions about the tips above, the sports physical therapists and performance training specialists at Cohen Health and Performance are here to help. While these points provide a solid foundation for starting your running routine, we can offer additional guidance on calculating the right mileage to reduce injury risk, strengthening your muscles to complement your training schedule, and supporting you throughout your race preparation.
