Are You Prepared?
Before anything else, preparation is the key to success. – Alexander Graham Bell
Benjamin Franklin once said “Don’t put off until tomorrow what you can do today.” Prepare, don’t procrastinate. Perhaps he wasn’t specifically talking about tackling his goal to run a marathon, but the meaning still applies. Preparation is crucial! It will make your plan, and yourself, run like a well-oiled machine.
If you are planning to participate in any races or events this summer, your preparation will determine your outcome. Lay the groundwork with a solid exercise and nutrition plan leading up to the big day. This will help avoid injury, provide energy, maintain motivation and improve performance. Use the following guidelines for any of your upcoming races:
Build on the foundation. Our cars may be designed to go from 0 to 60 in a few seconds, but our bodies take time to adjust. Increasing mileage, or intensity, too quickly can lead to burn out and even injury. Keep this in mind when organizing your training plan. The longer your event, the more time you will need for proper training. Getting ready for a 5k is completely different training than preparing for your first marathon! Work backwards from race day to see how many weeks you have to train and plan accordingly. A good rule of thumb is 4-8 weeks for shorter events like a 5k or 10k; 12-16 weeks for longer events or multifaceted events such as marathons, triathlons and obstacle course races. Decide how much time you can dedicate to your training and build your program from there.
Lift Weights. Lift weights? For a running race? Many people think to prepare for a foot race they need to run, and run, maybe go for a run, and then run some more. Yes, actually doing the activity you will be performing is vital to your training. However, strength workouts will complement your cardio, build strength, reduce injury, and prevent boredom. Leg strength is important for any run, bike or swim event. Stronger legs help power you up those hills and allow you to glide through the water with ease. Upper body and core strength provide power for your swim stroke, balance for your bike ride and efficient transfer of energy for your run.
Fuel isn’t just for cars. Your body is like an automobile; it needs constant refilling of fuel in order to operate smoothly. A vehicle cannot run without fuel, neither can your body. Running on empty will only hinder your progress. Without proper nutrition, energy for your workout drops but your perception of effort remains the same; this means you are working at lower intensity without even knowing it. This results in an inability to gain strength, increase endurance and improve performance. Make your food count!
First, eat clean, high quality produce, lean proteins and whole grains.
Second, consider nutrient timing, especially for longer events. If your workout will be 90 minutes or more: eat a light snack of quick digesting carbs 30-60 minutes before your workout, drink a high quality electrolyte drink during your workout, and eat carbs with a little protein soon after your workout to help quickly repair and refuel your muscles.
Third, train with nutrition just as you do your workouts. As part of your training, you should find which foods energize you and sit well with your digestion during your workouts. Once you have a good nutrition plan that works for you and your goals, stick with it! There is no need to “change it up,” especially the day before your race. Changing your routine at the last minute runs the risk of decreasing performance or worse, digestive woes during the race.
Don’t Forget the Water. As I mentioned in a previous blog (Get Your Summer Water Fix!), water is important for daily function as well as workout or race performance. Even slight dehydration dramatically decreases your strength, power and endurance. Thirst should not be your guide for water intake; if you are thirsty, you are already dehydrated. Stay ahead of the game by always carrying water with you, especially during your workouts. Aim to get at least 8-10 glasses of water a day, more in humid weather. If workouts are over 60-90 minutes, or you are working out in extreme humidity, boost your hydration by drinking a high quality electrolyte drink (coconut water is fantastic!) to replenish your body.
Psych yourself up. A venture into something new, like your first half marathon, or attempting to beat your personal best are fantastic goals. At the same time, they can be intimidating and perhaps a little daunting. That’s ok! It means that you have picked a goal that will challenge you to do your best! Instead of feeling anxious about the upcoming day, use music and visualization to calm those nerves. Pick music that motivates you. Listen to it during your workouts for an instant pick-me-up, and even when you’re planning your next workout. Visualization is also a valuable tool leading up to race day. Close your eyes and visualize yourself on race day. For example, if you are signed up for a triathlon, imagine yourself swimming through the water – stroke, stroke, breathe. Play out in your head the transition station – shoes first, helmet, grab bike, run a few steps and hop on. Envision your ride and run – the sound of the breeze past your helmet, the feel of your lungs as you go up that tough hill, the steady rhythm of your pace on the pavement. See the finish line and feel the satisfaction of crossing it. Visualization is powerful and mentally prepares you for success on the big day.
Rest For the Wicked. According to which race you have chosen, you could be training several hours a week. That is a lot of wear and tear on your body. It then becomes critical to incorporate rest as part of your training program. It is not until we are at rest that we can start the repair process from all of that hard work. Without adequate sleep and rest, muscles cannot repair themselves and injury becomes imminent. Set aside time to rest by reading your favorite author, taking a casual stroll along the beach, and going to bed a little bit earlier. You will feel recharged and ready for your next workout.
With all this training and planning, it’s easy to get lost in the routine and forget why you’re actually doing the race! Remember to have fun through the entire process. Acknowledge your hard work, and the improvements you’ve made. Ease your mind that you have prepared well and will be ready to conquer your goal. With a little preparation, you will fly past the finish line always at your personal best!