Training Tips from the Race Director
August 16, 2012
Train for the Cure
By: Susan Daniels, Race Director
Want to get fit and be part of a good cause? The Susan G. Komen Florida Suncoast Race for the Cure® is a 5K/10K run and fitness walk that raises funds for the fight against breast cancer, celebrates breast cancer survivors and honors those who have died from the disease. I would recommend that first you check with your doctor if you do not exercise regularly to make sure you are healthy enough to begin a training program.
If you’ve got the “all clear” and are ready for the challenge, decide which race you will do and if you are going to walk the race, run the race, or do a combination of both.
- Take into account your level of fitness. Start slow, and pay attention to your body’s signals to know whether you’re overdoing it. Check with your doctor if something hurts.
- Plan to walk or run three to four times a week. If you want to work up from walking to running, begin alternating short bouts of jogging (try starting with 60 seconds) with walking. Occasionally cross train to avoid injury and make things more interesting—ride a bike, lift weights or go for a swim. Check out the “Couch to 5K” training plan at CoolRunning.com.
- Use proper technique. According to Lynn Gray, founder and coach of First Step Programs (FirstStepPrograms.com) and author of Fit and Faster: 100 Workouts for Walkers and Runners, “I train a lot of beginners and form and technique are key. You should have a slight arch to the back, step heel to toe, striking with whole foot and not just the forefoot. Your arms should swing forward, not right to left or up and down. Your head should look straight ahead, not down.”
- Keep an exercise log, writing down your activity, distance, time spent walking or running.
- Warm up, cool down and stretch after you run.
- Take one or two rest days per week to give your body adequate time to recover.
- Make sure you have well-fitting, comfortable and supportive shoes.
For more support and motivation, find a group to train with—or start one of your own. Ask around your office or neighborhood or check online for walk/run buddies to train with. Training for a Charity Event is a great way to get fit and do good at the same time. Is this the year you Race for the Cure?