January 23, 2017

PREPARING A RACE DAY

Hi everyone, how's your day ? here comes again new blog post from me, and well i still have to share about running, the activity that keeps attracted me each day. I will share about how i prepare a race day for my very first time.
A race day for me is absolutely the best way to keep my self running. For me and i think for every runner, a race day is a fun and exciting moment to have our personal best performance. A fixed race date will help us to stay focused and keep us on a regular running schedule.
So guys what you waiting for ? If you really interested to start running, you can try my advice, go sign up for a race, pay for it and mark on your calendar and let's have a good train and preparation for it. Really, you will have a new energy to train more and will enjoy the fun of a race day..
Not everyone have the skill to run fast. We know that some people are natural heel-strikers while others are hard to make their first move. Remember that the more you run, the more comfortable that stride will feel and even better the the more efficient your body will become.
I have ever read one article  about what The Olympian Jeff Galloway says that " The Run-Walk Method " is a great way for new runners to get started and also for experienced runners to improve their race times. The technique doesn't mean walking when you're tired, but it means taking brief walk breaks when you're not.
You can pick whatever ratio of walking and running that works for you.
Here is some suggested combination : 
Mr. Galloway said that taking these breaks makes marathon or half-marathon training less grueling and reduces the risk of injury because it gives the muscles regular recovery time during a long run.
But some runners don't like the "Walk-Break Method" because they believe a race day should be run from start to finish without stopping. If that's your goal, just go for it !
Choose A Training Plan
Maybe you can find any number of elaborate training plans online, but let's keeping it simple.
Here is the basic formula for a great training plan.
  • Train three days a week
  • Run or run/walk 20 to 30 minutes, two days a week
  • Take a longer run or run/walk (40 minutes to an hour) on the weekend
  • Rest at conversational pace
  • Consider taking regular walk-breaks

Most new runners start with a 5K race, that is typically less intimidating than a longer race. A local 5K will attract a fun, relaxed group of new runners and walkers, as well as more experienced runners who like to go fast.
For this plan, you have to run for about 30 minutes twice a week and try for a longer run on the weekend. Don't forget to try The RUN-Walk method instead of running the entire distance. 
So guys are you ready to start your first race ?

Thank You For Reading !
xoxo