Race Day Preparation | Running For Beginners
We're in full spring mode, and the lighter skies have had us swapping treadmill life for fresh air and more greener views for our weekly workouts. Not only that, hundreds of thousands of us will be signing up to local fun runs, 10K races and even marathons in the not to distant future. So, to make sure you’re fighting fit for race day we’ve teamed up with fitness coach Mark Ross for all the race day preparation you’ll need to get over the finish line.
With six weeks to go before a 10K, how intensive should your training be and why?
The training at this part of your preparation doesn’t have to be intense at all really, but you do have to start now and get yourself moving/jogging. If you are brand new to exercising then at the same time as starting running, start to increase mobility by stretching as well, around 10-15 minutes a day is perfect.
When training for a 10K, what would you suggest wearing?
I’d suggest simple outfits, I like to keep the focus on the workout so anything black, grey or white works perfect, I know when I throw pieces together like this it will look great. On top I love a vest and the satisfy race singlets are perfect. The Salomon x Satisfy running shoes are what I'd choose, a solid trainer that’s comfy and will get you through the toughest of runs.
How many times should you train a week and for how long?
Can you give us a step by step fitness routine for the first week of training?
Pre-training, what is your go-to meal for energy?
What trainers would you recommend for running and why?
For me the ASICS lifestyle gels have always been one of the best running shoes out there since I can remember, these are built for hitting the road. I particularly like the gel/Kayano 5 OG white midnight.
What is your ideal post training meal and snack?
Post training I like to refuel quickly, instead of a meal of protein and carbs, I like to drink a protein shake then give myself an hour or 2 before I eat a full meal. My meals are always balanced with a lean protein source for muscles, carbohydrates for energy recovery and healthy fats for health.
What type of training would you recommend to build stamina and strength?
