Let’s Get Ready to Run!
7 Training Tips to Keep You on Your Toes
Challenging yourself with an event is a great way to recharge your running or walking routine.
Whether you want to set a personal record (PR) or just have fun, in order to be ready and well-prepared, a training plan is important to reach your race-day goals.
Here are seven tips to help you hit the ground running!
Give Yourself Time
It is important to have enough time to train for whatever race you may choose. No matter the race – 5K, 10K, half marathon or marathon – you want to make sure you have enough time to train appropriately.
When should you start training? It all depends on how much you are running currently and how long your race will be in the end.
If you are a novice runner averaging about 10-12 miles a week and preparing for the Great Aloha Run (8 miles), three months should be adequate time to work your way up to that distance.
Find a Training Plan Suitable for You
Many programs are available online to help you develop a training plan. Some programs ask for the distance you run currently and the distance of your race. This can help you gradually work your way up to an appropriate distance by increasing your mileage by about 10 percent each week.
In addition, most programs incorporate cross-training and rest days to help your body recover as you increase your mileage.
Be Realistic with Yourself
You may want to choose a race that’s appropriate for your current abilities. The main thing is to slowly work your way up to a distance that is comfortable for you.
Starting off with a 5K or even the Great Aloha Run is perfect exposure for a novice runner.
However, jumping straight into a marathon might not be ideal if you are a beginner.
Gear Up!
Be sure to have good running shoes that feel comfortable. There are many running stores that can help you find the right shoe.
It is important to train in these shoes so you work them in and avoid any blisters on race day.
Run with Company
Training is often more fun with a partner or a group.
If you don’t have a friend to run with, there are many running groups on the island that can help you reach your goals and make training even more fun.
You Can’t Outrun a Bad Diet
Remember – nutrition, diet and hydration are vital to your training plan.
Drinking adequate amounts of water and replenishing your body with healthy, whole foods is just as important as the training itself!
Don’t Over Train
Running more than recommended can lead to injuries.
Stick to your training plan, but allow yourself some flexibility. If you miss a training day or don’t feel well, one day off will not ruin your plan. Even a day of walking can be beneficial, as it gives your body the rest it probably needs.
Most of all, remember that the main goal is to get out there and have fun! Happy running!
Published on: November 14, 2017
Dr. Mikela Yarawamai is a family medicine physician with the Straub Clinic at Pearlridge. Born and raised on Hawaii island, Dr. Yarawamai was trained in California at Scripps Chula Vista. Her professional interests include preventive medicine, women’s health and family planning.
