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BTN Big 10K: Tips To Get You Going

Less than a month left to the 2015 BTN Big 10K. How’s your training going — need a jumpstart? We’ve put together five tips for both the new runner and the experienced racer looking to dust off the cobwebs. Take a look and incorporate your training. Then we’ll see you for the race on July 25th!

 

1. Know where you’re going: Not just every time you leave the house on a run, though that’s important too. No, this advice is about the most important part of any training program: setting goals at the outset. Think about what you want to accomplish. and be specific! Do you want to run your first race? Finish your first 10K? Set a new personal record? Plan that goal and write it down so you can revisit it throughout the training.

 

2. Focus on time, not distance: When you’re going out on a run or walk, consider going for a specific time rather than a specific distance. For instance, plan to run 40 minutes at moderate effort, instead of 3 miles. There are a few benefits to this tip. Running for time is more consistent with other factors, like personal fatigue and the weather. “Run 3 miles” gets harder when it’s warmer outside or you’re tired, but a “40-minute run” can always be completed at the same effort. A time-based run is also easier than having to figure out mileage and the route before you head out. Lastly, it also relieves the stress of a workout. “Using time as your workout goal will help you avoid racing through your workouts,” said Mike Norman, founder of Chicago Endurance Sports. “It takes the pressure off of having to cover a set distance, so you can just enjoy the time you’re out on the path.”

 

3. Don’t be afraid to walk! Heading out the door at full speed does nothing but wear you down. When you want to extend your miles and go farther, don’t be afraid to run slower or even walk for a little bit! Many training programs, including Chicago Endurance Sports, advocate a run/walk effort at set increments: walk 2 minutes for every three minutes of running. Grab that watch and stick to the plan!

 

4. Rest is just another part of training. “The key thing to remember about training is that your body doesn’t make itself stronger during workouts,” Norman said. “The positive changes happen while you rest and recovery.” Be sure to incorporate rest into your training program — one or two days a week, or even every other day when you first start your training. Be sure you’re getting enough sleep as well! Even an extra hour a night an have benefits.

 

5. It’s not all about the pasta. Every one knows runners need to carbo load, right? Not necessarily and not all the time. Yes, your body needs to replenish the carbohydrates it uses when you’re running, but it also needs protein and healthy fats. Here’s a great article from Runners World on 15 foods to add to your cart.

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