Fall is a prime time in our area when running events start to happen almost every weekend. Have you been inspired lately to run in a 5K or 10K but are not much of a runner or haven't ran in a while? We have some awesome tips to get you started or to help get you back on the track!
1. Warm Up.
If you happen to be a faster runner with a goal pace significantly quicker than your training pace, do no more than 10 minutes of light jogging and finish 15 minutes before you start. Precede to follow your jog with stretching (see stretching suggestions below).
2. Start Slow.
Run the first two to three miles with 10-15 seconds per mile slower than your goal pace. This preserves precious glycogen stores for later in the race so you can finish strong.
3. Drink early, drink often.
Take a sports drink to the first aid station and every one after. Taking in carbohydrates and fluid early will help postpone or prevent serious dehydration or carbohydrate depletion later, so you'll be a lot more likely to maintain your pace.
4. Eat breakfast.
As you sleep, your brain was active and using the glycogen (stored carbohydrate) from your liver. Breakfast restocks those stores, so you will be less likely to run out of fuel. Aim for a few hundred calories, such as a bagel and banana or toast and a sports bar.