Jogging and running may just be some of the healthiest activities out there. Running for fitness has been shown to increase your overall health in the long term, and elevate your mood and energy levels in the here and now.
And for anyone looking to take their running game to the next level, there are a lot of options out there, including distance races, like 5Ks, 10Ks, marathons, and triathlons.
Have you ever thought about getting started with distance running? Are you interested in learning more about what goes into training for a competition? Whether you’re brand new to running or looking to step your efforts up even further, let’s look at what it takes to get ready for a race!
5Ks, Marathons, Triathlons: What Types of Races Are Out There?
Looking to challenge yourself? Ready to prove what you can do with a little bit of focus and hard work?
Here are some of the popular types races that you might want to keep in mind:
A 5K race is five kilometers long, or 3.1 miles. These races have been called “beginner-friendly” and a good starting point “for running newbies” — though completing one without training won’t necessarily be a walk in the park!
The 10K has been called “the perfect race distance” by many. At 6.2 miles, double the length of a 5K, this is a race that will require stamina and mental toughness — but the training may not have to “take over your life,” as it might for a marathon.
Clocking in at 13.1 miles, the half-marathon is a popular choice for runners. In fact, it’s the fastest-growing distance in terms of popularity among American runners, with the number of successful finishers increasing year-over-year.
At 26.2 miles (or roughly 42 kilometers), the marathon is the “mac daddy” of footraces. It’s a grueling distance, and competitors who are able to complete a marathon may actually run for a longer amount of time than many people spend in their car every week!
Feel like switching it up? Then you might be interested in training for a triathlon! This multi-stage event consists of swimming, biking, and running, in sequential order. There are different levels to triathlons, and many newer competitors will probably want to compete in a “sprint” race, which is substantially shorter than a “full” triathlon.
What Goes into Training for a Race?
So whether you’re training for your first race or slipping back into your running shoes after some time off, what goes into training for a run?
Here are a few things you’ll want to think about when it comes to your training regimen:
1.) Have a Goal in Mind
As with so many things in life, getting into the right headspace for running is incredibly important at maximizing your chances of success. With that in mind, many running experts encourage newcomers to pick a goal and work towards it. That may mean registering for an event in the future, so you have a concrete objective to look forward to.
You’ll also benefit by setting realistic expectations for yourself. As fitness author Lauren Topor puts it:
“Make sure the achievement is realistic and in tune with your current fitness level. For example, if you’ve never run a race before, planning to complete the event—hopefully with a smile on your face—is a perfectly reasonable and still challenging goal.”
2.) Give Yourself Time to Get Ready
Good things come to those who wait and to those who take action to make things happen! Running experts tend to remind newbies and veterans alike that it takes time and effort to work yourself up to a race.
For instance, Topor encourages newcomers to “plan to invest 3–4 months in training, with the final prep week culminating with your goal race.” Depending on your history and fitness level, it may take even longer.
3.) Don’t Go It Alone
One of the great things about running is that there’s a huge community out there, all chasing the same goal and sharing their experiences. If you’re training for your first race, don’t feel like you have to do everything all by yourself!
For one thing, you may want to train with a partner. Studies show that people who exercise with fellow fitness-minded friends get better results than those who train alone.
Plus, there’s a ton of truth to the old adage “strength in numbers.” Getting into the swing of training with a friend can be a great motivator, and it can turn tough exercise into a fun activity that you’ll be able to look forward to. At the same time, you’ll have someone to share your successes and setbacks with—someone who understands what you’re going through.
And, for an added bonus? Running experts say that a great way to pace yourself is to have a conversation while you’re running. If you and your partner ever reach a point where you can’t talk comfortably, then you’re probably overexerting yourself.
4.) Embrace Technology
Studies show that exercising to music can be a great motivator, and it can help athletes get better results. So, a smartphone loaded with tunes may be a runner’s best friend!
And there are also all sorts of training programs and apps out there designed to help amateur and experienced runners work smarter, like:
Keep in mind that every app or training program will have its own strengths and weaknesses, and you may need to play around a little bit with each program before you find the one that’s the right match for you!
5.) Find a Training Plan that Works for You
There are plenty of running experts out there who know a lot more about this stuff than we do, so we’re not going to go into the nitty-gritty of training here. Instead, we’ll stress the basics, and point you in the direction of some resources that might help you out!
Right off the bat, remember to take care of yourself! There are lots of training plans out there, but it’s important to remember your limits and your ultimate goals. There’s no need to push yourself harder than you have to, so go into training keeping your history with running, your current fitness level, and the amount of time that you can realistically put into training, in mind.
Next, remember to build up your mileage and speed over time. You might burn yourself out early if you try to go straight from no activity to a full distance run (or bike, or swim). Instead, experts recommend that you start small and work your way up gradually.
At the same time, experts encourage new runners to remember to account for plenty of recovery time, and to work in some variety to your routine, perhaps in the form of interval training, tempo runs, or fartlek runs. This can also mean finding new trails or routes to explore, or working in more diverse exercises into your training regimen. For example, studies show that strength training, including explosive exercises like plyometrics, can help improve runners’ performances over time.
Looking for more guidance? Here are some additional resources that may be worth checking out if you’re interested in learning more about how to train for a major race or a local fun run:
- Active: “Train for a 5K or 10K With This Plan”
- Nike Run Club: “10K Training Plan”
- Daily Burn: “Easy 5K and 10K Run-Walk Training Plans”
- Fitness Coach Jeff Galloway: “Run/Walk Training Plans”
Going the Distance
Do you have any experience running in a 5K, 10K, marathon, or triathlon? Do you have any insights or wisdom that you think your fellow runners should hear? Feel free to shoot us your favorite tips, tricks, and training plans over on Facebook!
And remember, if you have any questions about finding a health insurance plan to match your active lifestyle, the Enrollment Specialists are here to help! Led by health insurance superhero Matt Peebles, our team will be with you from the starting line to the finish for all things:
Don’t hesitate to get in touch today to keep the conversation going!