With only 2 weeks left to train until the Northlake Neighbors 5K/10K, we must talk about the biggest mistakes when it comes to race training. Whether this is your first 5K or your hundredth, avoiding these common errors will help your journey to cross that finish line.
1. Not Being Consistent
It happens all the time. We start our run training, then life happens. We get busy, we get tired, we get sore. We wait a week and then start again but each time we do this it feels just that – like we are starting all over again. Consistency is key when it comes to training. You must make time to get your training in at least 3x/week to really feel like you are making the progress – in your muscles, your lungs, and your mind. Planning out your runs in advance and adding them to your calendar can help you stay consistent and keep you on track to your running goals.
2. Not Investing in Good Shoes
If you truly want to get into running, those no-tie New Balance or your old lawn-mowing tennies are not going to do the trick. Take the time to invest in a nice pair of running shoes that are appropriate for YOUR foot posture. Get help when picking out a new shoe to determine the amount of cushion and support you need. Investing in new shoes will also motivate you to continue your training as you now have financial and aesthetic incentive.
3. Only Increasing Distance
As we train for a distance race, it can be tempting to run at the same pace and only increase your distance incrementally. Although this may get you to your goal eventually, it will not help you achieve your ideal performance. Alternating runs to focus on increasing distance, maintaining distance but increasing speed, changing courses, and intervals of speed running and jogging are all great ways to switch up your training and improve your running performance.
4. Skipping the Warm Up
I know, I know. You’ve heard it a million times, but skipping out on your warm up can be a big mistake. A good warm up including dynamic stretching, some body weight exercises, and jogging prepares your muscles and joints for the demands ahead. This not only improves running performance but also lowers your risk of injury during your race training.
5. Forgetting to Fuel Your Body
With your run training adding more to your already stressful schedule, it may be tempting to run through the drive through or skip a meal or reward yourself with ALL the Tex-Mex, but with your new training comes new nutritional requirements for your body. Your muscles and joints require adequate hydration and nutritional energy to perform. Make sure you are taking time on both training days and rest days to properly hydrate your body (with water – not sweet tea, pop, or coffee 😂) and to provide your body with a well-balanced diet full of plenty of fresh fruits and veggies as well as carbs and protein.
Hopefully these tips will help you to avoid these common training faux pas and help you perform your best at your next 5K, 10K, or just as you get back into a regular running routine. For more running tips or help overcoming injuries and getting back to running, contact Life Changes Physical Therapy today!
Thanks for sharing