How to Train For Your First Event

With spring officially upon us, athletic event organizers are in full planning mode. From Robie Creek to the Dirty Dash Mud Run, there’s something for everyone in 2011 (check out bandannarunning.com or active.com for an in-depth local event calendar). With that said, I’m getting a lot of questions from people on how to train for an event (yay, you!). So if you’re a beginner and looking to challenge yourself with an event this year, here’s your starting point!

Create a Schedule: Whether it’s a triathlon, marathon or relay, you’ll need to have a game plan in the months leading up to the big day. This doesn’t just include your sport-specific training, but it includes strength training, flexibility (yes, that’s right, you need to stretch those tight muscles now more than ever before), and possibly even technique training depending on how technical you want to get. Even if you’re just doing this for fun or for a challenge, don’t underestimate the value of a solid training program that’s well-rounded. I witness runners who strictly run and do nothing else on their off-days and suffer injuries as a result. Include strength training in there and the odds of you developing a bum knee will be greatly reduced. Talk to trainers, running, swimming, and conditioning coaches, and ask for their advice. Or spend some time online or at Barnes & Noble – there are lots of resources out there to help you find the schedule that’s right for you.

Vary Your Training: If you always run on the flat greenbelt and your race includes a hilly portion, you’ll be sucking air before you know it. Mix up the terrain, pace, tempo, and location. This will also keep you from getting bored with your route or training program.

Rest: We now know how important the training is, but factor in one rest day a week as well. This is the day your body will recover from the grueling demands you’re placing on it. Recovery is necessary to your success, so remember that even if you think you’re a leg-up because you’re training seven days a week, you’ll likely get over-trained and start regressing in your performance. Also, aim to get more sleep than you’re used to when you can. Studies have shown time and time again that athletes (yes, that’s you now!) need on average an hour of sleep more per night than they did when not training.

Fuel Up Wisely: Just because you’re always working out now doesn’t mean you can eat whatever you want. In fact, if you over-indulge one night you’ll likely notice it in your performance the next day. This is no fun, my friends! Choose your carbs wisely (choose complex over simple carbs – the exception may be the night or morning before a race depending on your event), hydrate appropriately, and watch your alcohol consumption closely (by this I don’t mean watch yourself drink in the bathroom mirror, either).

Test Yourself: If it’s a marathon you’re training for, plan on running in a 5K or 10K or both during your training. Make it fit into your weekly running schedule. Same thing goes for the triathlete – you’ll want to compete in a “practice” event of some kind to get used to what race day will feel like (the energy, the nerves, the crappy or well-placed water stations, whether the hydration belt you spent high dollar on was really worth it, etc.). This will also give you a good idea of how your training has prepared you so far. If you’re aiming for time, testing yourself will let you know if you still have some work to do to shave off some seconds.

Get the Right Gear: I don’t mean you have to spend hundreds or thousands of dollars just to have the best bike or the best wicking materials. But don’t skimp on the important stuff like shoes, good socks, running bottoms that don’t chafe, good sun glasses, or whatever’s most important to you in your sport. 

Listen to Your Body: When I was training for a marathon, there were a couple days just before my first 10K event where I felt pretty crummy. The week of the Les Bois 10K I wasn’t able to get all my miles in but I ran the race anyway. While I was happy with my race time and performance, I wasn’t happy the next morning when I woke up with a terrible sore throat and what felt like bronchitis. I was out for almost two weeks, but because I let my body rest I was able to pick back up where I left off, no harm done. Point of that story? If you’re not feeling well and think your body might need a break, take one. You may just find that when you come back to your schedule you’re more rested, more energized, and ready to go again.

Meet the Trainer

Crystal is a certified personal trainer through the National Sports and Conditioning Association (NSCA). She has a passion for helping others live a healthy lifestyle and coaching them to push their limits beyond what they think they are capable of.