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By Ciara Lucas<\/span><\/p>\n <\/p>\n Whether it’s a 5k, 10k, half marathon, or full marathon, the process of training for a road race takes commitment and serious grit. The good news is, that anyone can do it once you decide to put one foot in front of the other, and have a solid training plan. When it comes to training for an endurance sport, there are layers of elements to consider and practice. From warming up, ramping up workouts, cross-training, and cooling down, every step is essential to becoming and maintaining a healthy athlete.<\/span><\/p>\n <\/p>\n <\/p>\n It\u2019s one of the most neglected phases in the sport of running, but warming up is critical. A warm up routine prepares your joints and muscles for activity. It doesn\u2019t have to be long, even a minimum of five minutes will suffice. Allowing yourself five minutes to warm up with dynamic stretches will set you up for success and prevent risk of injury. A dynamic warm up routine increases range of motion and activates your muscles. Some easy exercises you can do before heading out for your run include:\u00a0<\/span><\/p>\n -Standing marches\u00a0<\/span><\/p>\n -Skips\u00a0<\/span><\/p>\n -Skater jumps\u00a0<\/span><\/p>\n -Lateral lunges<\/span><\/p>\n -Alternate reverse lunges<\/span><\/p>\n -Alternate quad stretch\u00a0<\/span><\/p>\n -Alternate hamstring stretch\u00a0<\/span><\/p>\n Watch here<\/span><\/a>\u00a0for a demonstration of each movement.\u00a0<\/span><\/p>\n <\/p>\n <\/p>\n A training buildup involves cultivating base mileage. Beginner runners should focus on running consistently, running 2-3 times per week for 1-4 miles. A solid base should be established before adding mileage to your workout plan. The typical marathon training plan lasts between 12-20 weeks, depending on your starting point. This gives athletes time to slowly and safely increase their weekly mileage without overtraining and resulting in injury. As the weeks go by, your distance will increase in small increments. <\/span>For runners with more experience, long runs will increase no more than 10% each week to build endurance. In the build up phase it\u2019s important for runners to listen to their body. Training is an intense level of exertion and puts a lot of stress on the body. If at any point you are feeling pain or abnormal discomfort (besides feeling challenged), it\u2019s important to pull back and re-evaluate before moving forward.\u00a0<\/span><\/p>\n Watch here<\/a> for more.<\/p>\n <\/p>\n <\/p>\n There\u2019s more to marathon training than just running. Cross training leads to improved fitness, promotes recovery, and prevents injury. There are plenty of activities that can benefit runners including cycling, swimming, yoga\/pilates, and strength training. This stage of training should not be neglected. The most common cause for injury for runners is due to overuse and stress on the body. This can be avoided by strengthening muscles and joints via different forms of movement and planes of motion. Here are some exercises that can improve running:\u00a0<\/span><\/p>\n –<\/span>Standing lat pulldown\u00a0<\/span><\/p>\n -Bent over row + tricep extension\u00a0<\/span><\/p>\n -Squat jumps\u00a0<\/span><\/p>\n -Hip bridges\u00a0<\/span><\/p>\n -Planks<\/span><\/p>\n -Shoulder taps<\/span><\/p>\n Watch here<\/span><\/a>\u00a0for a demonstration of each movement.\u00a0<\/span><\/p>\n <\/p>\n <\/p>\n After all of the training miles, workouts, and hard effort, it\u2019s time to taper. This is the final phase before race day, allowing your body to recover. Runners should drastically pull back on their efforts in the 2-3 weeks<\/span> leading up to the race. During this time it’s a good idea to focus on mobility and stretching to maintain healthy joints. The hardest part of tapering is the feeling of not enough movement. You\u2019ve spent weeks completing long runs and strenuous workouts, it may feel hard to sit still and relax. But remember it\u2019s an essential part of the process! Cooldown exercises include static stretches that target muscle tightness and potential soreness. Try these movements the next time you\u2019re in need of a good stretch:<\/span><\/p>\nThe Warm Up<\/b><\/h2>\n
The Build Up\u00a0<\/b><\/h2>\n
Cross Training\u00a0<\/b><\/h2>\n
Taper Time & Cooling Down<\/b><\/h2>\n