Running for a total of 2.5 hours per week can lower your risk of high blood pressure and stroke, improve mental health and prevent weight gain.
If you already run for exercise, you may want to consider taking the next step by entering a race like a 5K, 10K or marathon. These events will connect you to a running community where you’ll meet other people who share your interest in staying healthy. Here are some tips to help you prepare for race day.
Find a training plan that works for you:
- Remember to start slow and allow yourself time to train. It’s possible to complete 5K or 10K training in a few months. For a first-time marathoner, training may take nine to 12 months.
- Cross-train to avoid injury. Combine stretching, weight training and other activities with your running routine.
- Always end a run by stretching your muscles. This will help prevent stiffness.
Anticipate and prepare:
- Train in every kind of weather condition so you’ll be ready for the weather on race day.
- Learn about the best clothing for running. Certain fabrics can cause chafing or become damp and heavy.
- Drink plenty of water before, during and after a run. For longer runs, eat around 150 to 200 calories after the first hour. About 30 minutes to an hour after a run, eat protein and carbohydrates.
A quick online search will bring up several annual local race events like Race to Remember or Race for the Cure®.
Have you checked your QuicRewards lately? If you’re a QualChoice plan member, you can get special discounts on fitness memberships, workout equipment and health-related products!