Training for a race can be one of the most rewarding experiences of your life, but it’s also a journey that demands both physical and mental resilience. Staying healthy while ramping up your training is key to crossing the finish line feeling strong and injury-free. We turned to Dr. Greg from Awaken Performance Rehab in Buffalo, NY for his expert advice on how to keep our bodies (and minds!) in top shape during race training. Here are his top 5 tips:

1. Prioritize a Proper Warm-Up

Rushing out the door and skipping your pre-run warm-up might save you a few minutes, but potentially sets you up for injury. A dynamic warm-up prepares your muscles, joints, and nervous system for the work ahead, reducing the risk of injury and improving your performance.

While it’s important to warm-up before every run, it’s especially important when training in the colder months. In chilly temperatures, your muscles are stiffer and take longer to loosen up, increasing the risk of strains or sprains during your run. Start with mobility drills, leg swings, or even a brisk walk before easing into a slow jog to get your blood flowing and your body ready to tackle the miles ahead. If you’re looking for some inspiration for a dynamic warm-up, check out our free dynamic warm-up video that we put together with Dr. Greg. It walks you through four pre-run exercises specifically designed for women runners. These exercises are easy to incorporate into any workout, and focus on warming up key areas of a woman's body that require nurturing and preparation prior to heading out on a run. 

Moral of the story is don’t skip your warm-up! It’s truly your secret weapon to prevent injuries, boost performance, and keep your body primed to tackle the miles!

2. Make Strength Training A Non-Negotiable

Strength training is so important for women runners because it helps prevent injuries, enhance performance, promote better posture and running form, and makes us stronger, more efficient runners. Building strength in key areas like your glutes, core, and other stabilizing muscles (which for women are our hips, quads, hamstrings, calves and ankles), can improve your running form, prevent overuse injuries, and enhance your endurance. Incorporating strength training 1-2 times a week to complement your running schedule will help set you up for success. 

With the help of Dr. Greg, we put together an at-home strength series, which includes 5 free videos that are meant to empower women to seamlessly incorporate simple yet effective strength training exercises into their running routines. These exercises require minimal equipment and can be performed in the comfort of your home. The videos include 2 full body strength training videos, core exercises, plyometrics, and mobility exercises. Check out the videos on our website! If you are looking for further strength training exercises, we recommend finding a Trainer or Physical Therapist (like Dr. Greg!) who can help guide you through more advanced strength training exercises. 

3. Gradually Increase Mileage and Intensity

It’s tempting to dive headfirst into longer distances and/or faster paces, especially when you’re feeling motivated, but it’s important to remember that slow and steady wins the race. Gradual progression is key to avoiding overtraining and injury. Pay attention to how your body responds and aim to increase your mileage and intensity at a sustainable rate.

It’s also important to balance your training: alternate harder workouts, like speed intervals or hill repeats, with easy runs or rest days to give your muscles and joints time to adapt and recover. This measured approach helps you build fitness and endurance safely while staying strong and injury-free.

A long standing strategy that has been used by many runners is the 10% rule, which advises increasing your weekly mileage by no more than 10% at a time. This guideline, popularized in the running and sports medicine community, was introduced in the 1980s by Dr. Jack Daniels, a renowned running coach and exercise physiologist. The 10% rule is based on research suggesting that gradual progress gives your body time to adapt to increased training loads, reducing the risk of overuse injuries like shin splints or stress fractures. This is just one of many strategies that can be used, and we recommend doing some research to find the one that works best for you! 

If you are in the market for some comprehensive training plans, we offer free training plans on our website, including Couch to 1 Mile (for those just getting into running) as well as race training plans for 5Ks, Half Marathons, and Full Marathons. We built these training plans with the help of Dr. Greg, and they offer a nice structure for your weekly runs and can help keep you on track and hitting your goals. Check them out on our website!

Whatever strategy you end up using, remember, consistency and patience will get you across that finish line!

4. Don’t Underestimate Easy Runs

Many runners think “easy” runs aren’t productive, but they’re actually a secret weapon in your training arsenal. These relaxed miles help build your aerobic base, improve recovery, enhance endurance, and reduce your risk of burnout or overtraining. Easy runs also give you time to focus on form, breathing, and allows you to enjoy the run without the pressure of performance. So, go ahead and embrace those slower paces - they’re not just important; they’re the foundation of long-term success!

5. Remember: Training Is a Whole-Body “Problem”

Running may focus on your legs, but successful training requires your whole body and mind. To perform at your best, it’s crucial to maintain proper hydration, nutrition, and sleep. Here are a few quick tips 🙂

• Hydration: Start your day with a glass of water and aim to sip consistently throughout the day. For longer runs, consider bringing an electrolyte drink to replenish lost minerals.

• Nutrition: Fuel your body with balanced meals that include lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables. Before a run, opt for easily digestible carbs like a banana or oatmeal, and refuel afterward with a mix of protein and carbs.

• Sleep: It might be hard to do but try and prioritize 7-9 hours of quality sleep each night. Wind down with a relaxing routine like reading, light stretching, or listening to calming music to help your body recover and rebuild.

But it doesn’t stop there! During training, it’s important to be aware of your mental and emotional health, too, so don’t forget to listen to your mind’s needs:

• Mindfulness: Practice techniques like meditation, deep breathing, or journaling to reduce stress and stay grounded. Apps like Headspace can be great tools to get started.

• De-stressing Activities: Engage in hobbies or activities you love outside of running. These outlets can help you recharge mentally and emotionally.

• Celebrate Small Wins: Acknowledge your progress. Celebrating small victories can keep you motivated and positive throughout training.

Remember, training isn’t just about building your physical endurance; it’s about caring for your whole self. A well-nourished, hydrated, rested, and mentally balanced runner is a strong runner.

Training for a race isn’t just about putting in miles; it’s about taking care of yourself holistically. By following these tips, you’ll be well on your way to a healthy, strong, and successful race day! Remember, every step of the journey matters - how you train, recover, and care for your mind and body will shape not only your race day but also your long-term love for running. So stay consistent, listen to your body, and enjoy the process!