With it being summer, there are so many different charity running events scheduled over the next few months. Getting involved with one of these runs not only makes you feel good physically, but you will feel so happy that you’re raising money for a good cause too.
If you’re racing in one of these charity runs for the first time, the prospect of training for it can be pretty scary and overwhelming.
Proper preparation is key to ensuring you are able to complete the run with no injuries and minimal complaining.
We have compiled together some of the best tips on how to best prepare for your up and coming run.
1. Start Training Early.
For the past 5 months, I've been self conscious about working out. Trying to find my routine has been difficult as I feel like people think I'll be good at everything. ⠀ ⠀ So to help me get passed it, I committed to running the Chicago Marathon. I know…WTF?!, right?⠀ ⠀ If you're trying to understand why I'd commit to this, my full thoughts are on the website (search "Marathon"). Basically, I just wanted to run with my super badass Team @worldvisionusa crew & raise money for my Kenyan sponsor child & clean water in Africa 💧👊🏼⠀ ⠀ So HAPPY HUMP DAY you guys. I'll be savoring the crap outta today because it's an off day. CHEERS!✌🏼⠀ ⠀ #chicago #marathon #worldvision #teamworldvision #running #clean #water #africa ⠀
Ideally, start training for your race months before.
The more you train, the easier the race will be – simple as that.
If you are new to running, then it best to start with an interval training plan.
An example could be:
- Walk for 60 seconds
- Run for 30 seconds
- Walk for 60 seconds
- Repeat until you can’t continue!
The above plan is very simple and will allow you to quickly build up your fitness.
Don’t push yourself too hard too quickly, or you could trigger an injury.
If you already run occasionally, then try to run the length of the race at least twice before the big day.
Familiarize yourself with the distance beforehand.
Look here for some more training plans.
2. Eat Well On The Days Leading Up To The Race.
Don’t just eat a good breakfast on the day of the race.
You need to give your body fuel several days before the event.
Stock up on lots of carbohydrates to give your body the energy it needs and lots of protein to allow your muscles to repair themselves after the race.
Some examples of carbohydrates:
- Beans and pulses
On the day of the race, eat a big breakfast which will keep you full for ages and provide you with plenty of nutrients.
A good example would be the porridge above – a mixture of nuts, oats, milk, fruit and sugar will give you the energy you need.
3. Get Properly Kitted Out.
If there is one thing which will prevent you from crossing the finish line, it is badly fitting clothes and trainers.
Make sure you have all the kit you need and that you have given them all a test run before hand.
You will need:
- Properly fitted trainers (go to a professional sports shop)
- Leggings or shorts
- Top or vest
- Long sleeve hoodie or zip-up top if it is cold
- Headphones and phone holder if you want
- Sunglasses if it is sunny
Try out these Vuarnet VL1522 CUP sports sunglasses.
They feature a wrap-around design and soft grip temples which will ensure they will stay on your face whilst you are running.
These may be an essential if it is very sunny, as running with the sun in your eyes will definitely give you a headache.
4. Warm Up Before Properly.
Before the race, make sure you do a little bit of cardio to warm up your muscles.
Make sure you stretch your legs and arms thoroughly – this will help prevent any injuries.
Looking for more sporty inspiration? Check out the women’s guide to weightlifting
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