This is the second post in a two part series on race-training for beginners. Hopefully, at some point you will use that fit body of yours that we have been developing, and show it off to the world!
The tips in the last post included building a base, goals, less is more, recovery and constancy. In this post, I will provide the rest of the tips and help you run a race even if it is your first one!
Here are 10 Keys for Beginners to Train for a 5K or 10K Race (Part 2)
* Train to Race - If you want to run a 5K in a certain time period, or you want to run a 10K, then you need to train in a way that will help you meet those goals. This will include some speed running and running workouts to increase your running pace and your aerobic capacity. For 5K and 10K racers, you will also want to make sure you run some medium to long runs that match and exceed these distances to build up your endurance.
* Listen to Your Body - Everyone’s body is different. We have different size and shapes, different genetic makeups, and different genders. All of these factors will affect how you train, and how you run. You are the only one that can listen to your body, and know what works for you. As you run more and more, you will get better at adjusting the recommendations myself and others give to you so that you can stay healthy, but also be successful in meeting your running goals.
* Learn From Yourself and Others - Over time, you will learn things about running that will help you train better, stay healthy, and do better in races. Sometimes this learning comes from mistakes you make, but you can also learn from others as well. Talk to others, read, and learn what you can to make your running better. You cannot learn everything or do everything you need to automatically, though. It does take time to improve.
* Have Perspective & Have Fun – Running can become addicting if you let it. You may find your self thinking about running all of the time. Or you may turn into someone who cannot have a good day unless they have run 6 miles! Just make sure that your family and your other aspects of your life to not suffer at the expense of your running program.
* Don’t’ Forget Nutrition - Without the proper nutrients of food, water, and even oxygen, our bodies will not have the fuel to propel us in our running program. If you are trying to cut a few pounds, then you should know that nutrition is an even more important factor to consider. The key point here is that a successful running program will have some provisions for proper diet and hydration to keep you healthy and effective. Eat well, drink plenty of water, and consider taking some vitamins to supplement your diet.
Now that you have the 10 keys to training for a race, you are ready to sign up for a race and start training. I guess you just need to decide what distance and what race you are going to run! Here is to your success in your upcoming race!