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Training Tips for Your First Race

By Sara Butler

If you're thinking about taking your fitness plan to the next level by signing up for a race, then good for you. Signing up for races is a great way to push your training up to the next level and create goals to help propel your fitness plan forward.  But there are some strategies you must remember in your training that can help to lower your risk of injury, keep you healthy as you train, and ensure that you're getting the most from your training session. Here are a few racing training tips for all your beginners out there.

Take It Easy

Sure, you're pumped about signing up for that first 5K, but don't get too carried away. When you're first starting out, your goal should be to simply enjoy the process. Eat the foods that help you feel good when you do your workouts and wear clothes that are comfortable when you exercise.

It's also important that you don't train too hard. It doesn't matter if your race involves walking, running, cycling, or swimming, you should be careful not to push yourself too hard. A great way to make sure you're keeping things at a good level is to judge how well you can talk during your training. If you can't hold a conversation, then it's time to slow down a little. And don't forget to put rest days on your weekly schedule too so your body can recuperate.

Work Up Incrementally

You simply can't go from running two miles to running eight miles in one week. Be realistic with your training schedule and make sure you're adding distance, time, and intensity slowly. If you're walking, then training should start out with a 15-minute walk that you slowly work up to a 60-minute walk over the course of a couple of months -- that's how slow you should be going.

It might not be a bad idea to find a training group or a coach to work with too. Encouragement from others can help you work toward your training goals and can help you from doing too much too fast.

Feel Good About Yourself

Don't downplay your accomplishments. You don't have to be an ultra-marathoner to feel good about finishing a 5K or 10K. Own your accomplishments and be loud and proud about them.

Signing up for a race is a big step, but it can really help you take your health and fitness to a whole new level!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Queen Creek, Ariz.

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