HOW TO QUARANTINE AND PREPARE FOR DISTANCE RACES
If you’re running a marathon or a shorter distance race this year, you’re probably looking for tips on how to prepare for race day while stuck at home. Don’t worry, there are ways to take advantage of the moment and start training. Whether you’re planning to take on your first 5K, first marathon or just hit a PR, the tips below will help you get in the right mindset and condition your body from the comforts of home.
Cross Train
While running should be your main form of exercise to prepare for your race, it’s important to include two or three days of low-impact cross-training workouts during each week of training. Doing multi-joint movements will improve your overall fitness level and give your bones and joints a much-needed break from the impact of running. Try different methods to keep your body guessing and getting stronger. Cycling, yoga, weight training, and swimming are all excellent cross-training options.
Example:
- Lunge Walk x 10 Each Leg
- Burpee x 7
- Bench Dip x 10
- Push Up x 7
- X5 Rounds as Fast as Possible
Eat Properly with Meal Prep
The weeks before your race, aim for dinners that are rich in carbohydrates, such as pasta, rice, bread or potatoes. This will ensure you have enough carbohydrates stored in your muscles before the big event, reducing the risk of losing energy before you finish your run. Similarly, for breakfast, stick with carb-rich, well-balanced meals that include carbs, protein and fats.
Example:
- Breakfast: 3 Eggs, 1 Slice of Toast, 2 Pieces of Bacon
- Snack:1 Apple
- Lunch: Clean Eatz Meal Plan Entrée
- Snack:Level 1 1st Phorm Protein Shake
- Dinner: Clean Eatz Meal Plan Entrée
- Late Night:1 Clean Eatz Buckeye
Prepare for Any Weather
Since you can’t predict the weather, do yourself a favor and train at different times of the day. Morning runs, afternoon, and night workouts are all going to challenge your body in different ways. Be prepared for all possible weather scenarios. This way, you’ll be ready to compete in the outfit most appropriate for the conditions on race day.
Example:
- 6am Run: Try different cold weather layers
- Noon Run: Run at the hottest part of the day to experience heat.
- 6pm Run: Try a run later in the day where you start with a layer and drop off a jacket halfway through the run.
Set Goals and Expectations
Yes, you want to get yourself pumped up and prepared to perform your best on race day. But, don’t set yourself up with unrealistic expectations. Mentally condition yourself with small milestones and goals. Make a calendar and write out your weekly miles. Include goal times that are obtainable with each run. Looking at the calendar can be a great motivation to count down the days and keep you accountable.
Example: Make a goal to run every day at X time in the day. Every time you run 5 days in a row reward yourself with a cheat meal or snack. Maybe even online shopping for 2 weeks in a row! 😊
Pace Yourself
Now is the perfect time to start preparing. Build your workload and mileage slowly. By following this strategy, you’ll be much more likely to have a strong, steady and successful routine. Remember this is a planned attack and it’s important to stick with it.
Example:
- Week 1: 20 miles
- Week 2: 24 Miles
- Week 3: 28 miles
- Week 4: 32 miles
Warmup and Stretch
Before your runs, it’s important to spend time warming up. Go through static and movement stretches each day. Pre-run stretching is just as important as post run stretching. Warming up is the building blocks for helping you to run more efficiently during each run and race.
Example:
- High Knees x 15 Yards
- Butt Kicks x 15 Yards
- Marching Kicks x 15 Yards
- Quad Pulls x 15 Yards
- Static Touch Your Toes x 15 Seconds
- Static Groin Stretch x 15 Seconds
