Fitness Tip Tuesdays: How to Get Yourself Race Ready

Last week, I posted about Warm-up vs. stretching, pre-run warm-ups, post-run stretching, and recovery. So, how do get yourself race ready, especially if you are just getting into running? This week, I have decided to post about how to prepare yourself for a race, 5K, marathons, etc.

There are many types of running races and there are different ways to train for each of them. Below are a list of races, how to train for them and a link to more in-depth descriptions.

5K
A 5K is 3.1 miles. You should ease into your 5K training plan gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you to begin running a 5K or 3.1 miles and on a regular basis in just two months. Here are two different running plans couch-to-5K and Hal Higdon. Hal Higdon's site offers training plans for novice, intermediate, advanced and walking the 10K.

10K
Many runners start by entering a 5-K, then shift upwards to the 10-K (10,000 meters, or 6.2 miles) en route to a marathon. Or they begin at the marathon and look downward, realizing they can improve their speed and race more frequently at 10-K distances. Ten-K races are fun to run and easy to race. Unlike marathons, you don't need to spend 18 weeks training specifically for them, and recovery time is measured in days, not weeks. Check out Hal Higdon's training plan. This site offers training plans for novice, intermediate, advanced and walking the 10K.

Half marathon
Beginners, who have gotten their introduction to road running in a 5-K or 10-K, can look to the half as the next step upward. Experienced runners like half marathons, because racing 13 miles requires somewhat less time commitment than does a full 26-mile marathon. They can recover more rapidly. Check out Hal Higdon's training plan. This site offers training plans for novice 1, novice 2, intermediate, advanced and walking the half marathon.

Marathon
The marathon distance of 26.2 total miles may seem insurmountable but the truth is many runner attempt and complete marathons each year. These marathon finishers are not only seasoned athletes who have been training all of their lives for these events. Many first time marathon finishers are actually amateur athletes who may not have any special training or running experience prior to deciding to train for and compete in a marathon. Check out Hal Higdon's training plan for a full list of training plans for a marathon. This site offers training plans for novice 1, intermediate, advanced running a marathon. Check out the video below for a little humor from Buzzfeed about the 8 stages of running a marathon.

** video courtesy of Buzzfeed

Spartan Race
Obstacle course races are a fun way to challenge your mental and physical limits, compete with others, and get a little dirty. In every Spartan race, you can expect mud, barbed wire, and a field of Gladiators poised to hit you with their pugil sticks. And although there are some signature obstacles at every race, there’s a lot of variety between courses so you can never anticipate exactly what you’re going to face. Several components to remember while training for a spartan race would be endurance training, sprints and hill training, total body strength circuits, and of course, rest. Check out the Spartan website to find out more about it. Check out Bodybuilding.com to see their recommendations to get ready for a Spartan race. Check out Stack.com for an example of a Spartan race training program. Check out the video below to see what the Spartan race is all about!

** video courtesy of The Spartan Race

Tune in next Tuesday for more running, fitness and exercise tips on Fitness Tips Tuesdays!

Also, check in tomorrow to see my second installment on Product Review Wednesdays!