With the marathon and road race season approaching, it's important to make sure you are preparing appropriately for your upcoming race. Proper training is important for the experienced runner preparing for their 10th marathon just as much as it is for the beginning runner undertaking their first 5K race.

One of the most important steps in preparing for a race is to set goals.  Setting a goal for yourself gives you something tangible to strive for and the evidence suggests that those who set goals are more likely to be successful. It's important to make these goals challenging enough to allow for personal growth, but still attainable.

On the way to reaching these goals, taking care of your health is arguably the most important way to make sure you are successful. Below are some tips to make sure you stay healthy while preparing for a race:

• Retrain the way you eat.  Make sure you are taking in adequate amounts of fluids and healthy calories (energy) to complete your training for the day. Remember, food is literally the fuel that allows you to be active.
• Obtain proper footwear.  There are many specialty shoe stores that specialize in fitting a runner with the proper shoe and shoe type for your body and your goals. Having the right equipment can reduce your risk for injury and allow you to progress steadily toward your goals.  If you need a recommendation for a specialty shoe store, please contact us.
• Cross train.  Cross training, or any form of exercise (ideally aerobic if training for a race, cycling, swimming, walking etc.) that is different than the activity you are training for and allows your body to rest is a great way to not only stay healthy, but to break up a rigid training schedule.
• Train with a partner.  Having a partner can help keep you motivated and accountable to your training regimen. In addition, having a training partner can be more enjoyable than going alone, especially on long runs!
• Rest.  It is vital to build in appropriate amounts of rest throughout your training (usually 1-2 rest days/week) and to rest appropriately prior to your race. Allowing for proper rest and being disciplined about it will help you to avoid injury and to be more productive on your training runs.

There are numerous running programs that are oriented toward preparing someone for a running race.  Some of these programs lay out specific, week by week plans and goals (including mileage/day and which days to rest) that progressively prepare you for the end goal- completing your race.  If you would like help in finding the right program for you, let us know as we have a few that we could recommend.

By keeping some of these tips in mind, hopefully you can stay healthy and progress toward competing and completing the race you choose. Remember to enjoy the process and to be proud of what you achieve. If at any time you feel you aren't progressing the way you would expect- i.e. significant soreness more than 3-4 days after a run, or pain in any area that isn't relieved by traditional methods (ice, rest, and anti-inflammatories),  be sure to pursue the advice of a health care professional.  Any of our licensed Physical Therapists at any of our 11 Greater Cincinnati/Northern Kentucky clinics will be happy to perform an evaluation or injury screen for you.