You’ve thought about it for years. You’ve dreamed of crossing the finish line. It’s on your bucket list, or maybe it’s become a tradition. You’ve registered for a long-distance race like a 5K, 10K, half-marathon or marathon. So now’s the time to plan and prepare for your big day.
This critical process will be shaped by your experience and fitness level. First, get real and be honest with yourself. It can take eight to 12 months to go from the couch to a full marathon. Running programs vary in length and gradually increase mileage and allow for appropriate rest and recovery.
For first-time runners or those looking to restart after taking time off, keep these tips in mind as you plan and prepare for your first big run.
Assess Your Fitness Level
If you’ve run long-distance races before, you might want to try a different plan this time around. Variety can help maintain motivation. If you encountered issues during your previous training or race, it’s time to shop around and find a plan that works best for you.
Your plan should:
- Allow yourself adequate time to train.
You can complete 5K or 10K training in a few months. For first-time marathon runners, training often takes nine months to one year to appropriately and gradually build a tolerance.
- Cross-train to avoid injury.
Incorporate weight training,; plyometric,; and other cardiovascular activities, such as biking, rowing or swimming, with your running routine. For rookie runners, a training program that includes a regimen that combines running and walking can help you to gradually build up endurance and strength.
- Strength training to prevent injury.
Every running program should have a strength training component. This will reduce the imposed loads on your body and prevent overuse injuries, such as tendonitis and stress fractures. Focus on your core and hip strength.
- Improve performance with an active warmup.
Before running, warm up with five to 10 minutes of walking or light jogging, along with movements that cover the full range of motion, such as lunges.
- Stretch your body.
Static stretching has not been shown to improve performance or reduce injury, but it can feel good after a run, especially if stretching is already part of your usual routine. It can improve rangethe range of motion, as well.
- Recovery to improve endurance.
Help your body recover with adequate rest in between sessions of exercise.
However, consistency is essential to continue to improve endurance. Novice runners will want to avoid the same exercise multiple days in a row until they build up a tolerance.
- Fuel your body with a healthy diet.
Quality plans also include nutrition and hydration recommendations. Not only are you eating and drinking for optimum overall health, but you also need these nutrients to support the changes in your body brought on by running..
Now it’s time to lace up and start training. Good luck!
Peter Johnson is a physical therapist in Mankato, Minnesota.
