BolderBOULDER 10k. This Memorial Day tradition will be on its 36th year and has gone from an inaugural 2,200 participants to over 50,000 participants that start in 90+ waves. With Runner's World calling it "America's All-Time Best 10k", the BolderBOULDER is full of bands, crowds, and slip n slides. Who wouldn't want to participate in this race?
Every year, when the days start to get a little longer and the weather gets a little warmer, we start to see clients coming in with sore knees, cramped calves, or sore backs. The culprit is always the same - running. I am not saying running is bad for the body, I think it is a good way to get some cardio with limited equipment and you can do a lot in a limited amount of time. The problem is when people go from zero to hero. They take off running 3-5 miles with the dust that has been collecting on their sneakers since October. This brings us to our first pain-free tip...
Ease In To Your Running Program
Even if you could head out your door last fall and put in 5 miles easy on your Wednesday run, that does not mean your body is ready to go after a winter hibernation. I hate to break it to you, but you are 1 year older and 6 months out of shape. Start slow with your running, adding miles as you add consistent runs to your week. General rule of thumb, only do what your body can handle. If you feel your body breaking down or not recovering fully, the run was too long. Remember, you run to be healthier and stronger, not to break your body down. Which bring us to our second tip...
Allow Your Body To Recover
Overtraining will cause you to feel exhausted, suck your motivation, and potentially lead to injury. Your body builds its strength during the recovery phase. Muscles rebuild and grow and are able to handle a heavier load after recovery. Take days off and start training early enough that you are not trying to cram miles in at the last minute. Which leads us to our third tip...
I don't mean buy cute running shorts that match your brand-new neon sneakers. I mean prep your body for your race. Get your goal mileage in at least a week before your race, fuel your body with the appropriate amounts of carbs, fats, and protein to get your energy up to the level of the Tasmanian Devil, and cross-train and stretch to prevent injury. Use the challenge of the 10k to make your body healthier and stronger all over.
With just under 7 weeks to go, or in other words less than 50 days, you better start your running program for the BolderBOULDER. Remember the tips: Start slow, rest your body, and prepare for the race.
For more information on how to prepare for the race, please email me at info@KoaFitUSA.com.