Are you thinking of participating in a race, such as a marathon, half-marathon, or 5K? It's important to properly train to avoid injury and perform your best on race day. Goodmiles Running Company is here to provide you with training tips for each race, along with what runners and walkers should know, best gear for runs and frequently asked running questions.
5K Training:
A 5K is a great goal to set when you're a beginner runner. Whether you're a seasoned runner or hitting the road, it's important to have a training plan that works for you.
Here are some tips to help you train for a 5K:
- Start with a plan - There are many 5K training plans available online that you can follow. Find one that works for you and your schedule.
- Cross-train - Incorporate other forms of exercise, such as biking or swimming, to build endurance and prevent injury.
- Stretch and warm up - Stretch before and after your workouts to prevent injury and improve flexibility.
Half-Marathon Training:
A half-marathon is a challenging but achievable goal for many runners. Here are some tips to help you train for a half-marathon:
- Build a base - Before starting your half-marathon training plan, make sure you can comfortably run at least a 10K (6.2 miles).
- Follow a plan - Choose a half-marathon training plan that works for you and your schedule. Be sure to include rest days and cross-training.
- Incorporate speed work - Include intervals and tempo runs to improve your speed and endurance.
- Gradually increase your mileage - Each week, increase your long run by no more than 10% of the previous week's distance.
Marathon Training:
Training for a marathon is a big commitment and requires dedication and discipline. Here are some tips to help you train for a marathon:
- Build a strong base - Before starting your marathon training plan, make sure you can comfortably run at least 10 miles.
- Follow a plan - Choose a marathon training plan that works for you and your schedule. Be sure to include rest days and cross-training.
- Gradually increase your mileage - Each week, increase your long run by no more than 10% of the previous week's distance.
- Incorporate speed work - Include intervals and tempo runs to improve your speed and endurance.
- Practice nutrition and hydration - Experiment with different types of fuel (such as gels or chews) and hydration strategies during your long runs to find what works best for you. At Goodmiles we offer an array of nutrition and hydration products from Honey Stinger and Gu.
Whether you're a seasoned runner or just getting started, training for a race can be an exciting and rewarding experience. Follow these tips and training guides, and don't forget to stop by Goodmiles Running Company for all your running needs. Good luck on race day!
Best Gear for Running
At Goodmiles, we understand the importance of having the right gear to support your training. We carry a wide range of socks, running shoes, and apparel to help you look and feel your best on race day. Our Fit Experts provide one-on-one fit services and can help you find the perfect shoe for your foot type and running style.
Having the right gear for your runs is just as important as your training plan. Here is some gear offered at our Goodmiles stores to guarantee a successful race day!
Shoes
We offer a wide selection of shoes from top athletic brands: Altra, Hoka, Brooks, Saucony, New Balance, On Running, and Topo Athletic. With our selection, you’re bound to find the perfect pair of running shoes that will help you go the extra mile, making every mile a goodmile.
Socks
Running socks are specifically designed to enhance your running experience and provide several benefits that regular socks may not offer. Here are a few reasons why running socks are important for runs: they’re moisture-wicking, cushioned and padded in key areas, have reduced friction, breathability, and overall give your foot a proper snug fit. Shop our selection of socks from Feetures and Smartwool.
Apparel
Looking for more running gear to keep your body cool and comfortable during your runs? We have shorts, leggings and shirts made of lightweight, moisture-wicking fabric from brands such as Brooks and Rabbit.
Lakefront Marathon Apparel & More
Are you signed up for the Lakefront Marathon? You can get your Lakefront Marathon gear at any Goodmiles store or shop the selection online!
Running Clubs in Milwaukee
Another great way to train for races is by joining a local running club. At Goodmiles, we offer weekly run clubs at both our Brookfield and Greenfield locations. Our running clubs are open to all people- run, walk, or shuffle, all paces are welcome!
Our Greenfield running club meets every Tuesday at 6PM and our Brookfield running club meets every Thursday at 6PM.
6 Tips When You Start Your Running Training
Our Run Coach, Sara, answers frequently asked questions runners might have as they start their race training. She offers her expert advice and tips for training below.
- How Should I Stretch Before I Run?
- Never static stretching. Dynamic stretching is key. You want to engage in dynamic stretches that mimic the running motion to get the body primed for running. Dynamic stretching gets the body warm, loose, and leads to better turn over of the legs during your run. Therefore, your running will be more effective and efficient. Not to mention this is one of the most simple injury prevention tools. Engage in at least 5 minutes of dynamic stretching and make sure to hit all main muscle groups.
- How Do I Prevent Running Injuries?
- Proper warm-up with dynamic stretching. Ease into your run pace over the first mile and then settle into your main speed. Never go into a workout fasted, always fuel your body with some simple carbs pre-workout. Stay hydrated before, during and after your run. Strength train consistently throughout the week and work on improving your mobility & flexibility through strength training and incorporating different exercises. FUEL your body right!
- Should I Run Every Day?
- Running every day is not required nor encouraged. Everyone needs a rest day to allow their body to absorb their training and perform at their best as well as avoid overuse injuries. It can also be a much needed mental break. Giving your body the chance to cross-train and strength train can actually boost your running performance.
- What Pace Should a New Runner be Running?
- This depends on the person. Find a pace to run at where you can hold a conversation and keep a consistent pace per mile. It is better to slow down your pace than stop and walk and restart again. It is better to run 15 minutes at a consistent pace rather than go out too hard and have to walk after only a few minutes. Another way of gauging pace is to breathe in and out through your nose, as you begin your run. See if you can sustain this breathing technique throughout your run, this will set your base pace.
- How Much Water Should I Drink?
- The amount of water to intake is really individualized. It is important to work with a Sports Dietitian to understand your personalized needs and stay hydrated for optimal performance. General recommendations are to consume 18-24 fl oz of water per hour of exercise. Drink water at the start of your run and at small frequent intervals. It is hard to catch up on hydration once you are behind.
- What Should I Eat Before a Run?
Never go into a workout fasted. The closer you get to workout the simpler you want your pre-run snack to be. Focus on something that is easy to digest and is primarily carbohydrate based. Say you have 30 minutes before a run, try a banana, a handful of granola, a small granola bar, a date stuffed with a dollop of peanut butter, or an applesauce packet. See what your body tolerates and try different options to see what feels best.