Training for Your First Race: An 8 Week-Plan
This race training program can have almost any runner ready in a couple of months.
7. Training for a Race: Eat Healthfully
Nourish your body, says Isphording. You are working out more, so you'll need
to consume more calories to repair muscle and build strength.
But choose the right foods. Don't fill up on empty calories. Opt for complex
carbohydrates and proteins and plenty of fruits and vegetables.
Listen to your body, Isphording adds.
"You'll start to crave (fruits and vegetables) as you put these extra
demands on the body," she says.
8. Training for a Race: Find Support
It's always easier to train if you have a running buddy. When you have
a partner, there's less of a chance of letting the demands of life get in the
way of training, says Isphording. Your running buddy will help get you out the
door on the days when you don't even feel like putting on your running
9. Training for a Race: Run Safe
If you are running after dark, wear reflective clothing and run in
well-lighted areas as much as possible. Run on indoor or lighted tracks if you
10. Training for a Race: Be Sure to Rest
Rest days are as important as training days, according to Isphording
"Your muscles build strength as you rest," says Isphording.
"Without recovery days, you will not improve."
That includes getting extra sleep, Gross points out.
"It is recommended to get one extra minute of sleep per night per mile
run during the week," he says. So, for example, if you run 15 miles a week,
you need an extra 15 minutes of sleep each night.
"Your body is more tired, and you need more sleep time to recover,"
11. Training for a Race: Consider the Season
For a first race, Pittsley always suggests training in a warmer temperature
than you'll be running in. It is easier to run when the temperature is low, and
if you train in cooler weather, you may not be prepared when race day
"I always encourage people to start running in summer and train for a
fall race," he says. "It's very difficult to go up in temperatures when