You’ve taken the first step to running a race — deciding to do it! A record number of Americans are hitting the pavement with goals to get healthier and push themselves to run long distance races. This year’s Bolder Boulder is May 25, and to help you prepare — whether you’re a beginner looking to get started or an experienced runner needing a surge of motivation — Shea Homes® has rounded up tips to help you lace up and run happy. #ohyesyoucan!
Set Yourself Up for Success
A solid place to start is finding multiple ways to stay motivated and stave off the dreaded feeling of boredom. Choose a time of day that works for you — because free from distractions, you’re more likely to hop to it. Before your run, prepare a meal filled with healthy carbs and keep your gear in a place where you can see it. You’ll be fueled for your workout and ready to get started when everything you need is conveniently located. After you begin, staying on track is vital. You can get guidance directly from the pros thanks to apps that offer encouragement and bursts of energy. Technology can be a major asset, so feel free to use it as you see fit. Try various podcasts, audiobooks, and your favorite music to keep you focused during the long hauls.
Plan to walk and think of it as resetting, not cheating or even resting. Your body — especially your legs — needs time to rejuvenate, so don’t hesitate to give your stems a break. Distance running is all about going at your own pace, breathing, and changing it up. Incorporating strength and interval training to your workouts can result in faster speeds, developing good running form, and preventing injuries. When it comes to long-distance running, remember to be kind to yourself. Get fitted for new shoes as they deteriorate, find a running buddy, and have fun.
Treat Yourself Well
Along with strength and interval training, hydration is key. Invest in a hydration pack that won’t slow you down but will remind you to drink up as you go. Making running your life also means eating, breathing, and sleeping. Eating your fruits and veggies is a fantastic way to consume healthy calories that will sustain your energy throughout your run. It may be a bummer but try skipping alcohol during your training. Dressing in layers when it’s cold can keep your muscles loose and improve your overall performance. During your training, getting routine massages or other forms of body love will help your strengthening muscles. Recovery is just as important as putting in the hard work. Shake up your routine with cycling or yoga and remember to stretch after your workouts. A surprising form of training is downhill skiing — it can improve coordination and develop certain leg muscles that will give you an edge in the middle of your run.
As you progress through your training, remember to respect the process. It’s important to be patient and learn to love things as they happen. Another crucial part of the process is rest: Kick your feet up before your big race and try to resist panel discussions or racing events that force you to walk a lot. Schedule a full day of rest prior to race day and enjoy looking forward to what you’ve worked so hard for.
Take Advantage of Helpful Resources
When gathering your training resources, keep it simple. Find a training plan and schedule that caters to your lifestyle, so you don’t have to make any drastic changes. Consider rotating your run buddies: Various members of your support system can offer fresh perspectives, motivation techniques, and interesting conversation! Chances are, you will find many more people just like you who are preparing for their first long-distance run. Tap into the energy that comes with group training, where you’ll most likely find additional support and motivation. As a Bolder Boulder participant, you’ll have exclusive access to Strava Training Club — described as a “sophisticated tracking system” — designed to connect you to millions of other Strava athletes who can share your experience. Training videos are available to assist you while training.
Embrace Your Newness
Developing a workout schedule can help keep you on track. Experience a more wholesome workout by rotating activities: Alternate three days of running, two days of strength training, and two days of resting. As a beginner, keeping a schedule will help you stick to your routine and keep distractions to a minimum. On your running days, use the run-walk formula and experiment with strides. Diversify your strength training activities to keep your workouts interesting. On your rest days, do just that: rest. As you advance and become a more experienced runner, it may become tempting to extend your training across all seven days of the week. Try to remember that your body needs — and deserves — quality rest. And of course, check with your doctor or health professional before starting a new routine!
Live Where You Run
Many of us are lucky to live in an area that boasts comfortable running weather and plenty of space for long-distance running. As spring approaches and the 5k season is upon us, be inspired to live where you run with Shea Homes Colorado. Loving your beautiful and accessible surroundings is the best training tip of all!