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Running Advice for Race Season with Stef Corgel

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Whether you’re running a 5k, Marathon, or just for fun, our ACTV Club Trainer Stef Corgel has advice and guidance for no matter where you are in your running journey. From ways to stay motivated to the proper running fuel, she shares all of her tools in her running toolbox that will have you out on the track in no time! Let’s start from the beginning, what motivates you to run?

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Stef’s favorite ways to stay motivated to run:

  • Train with an accountability buddy! IT MAKES ALL THE DIFFERENCE… especially  on the days you’re not feeling it. 
  • Listen to music, but also podcasts! For long distance training, many say that they  maintain a more realistic pace when listening to podcasts and correct BPM music. 
  • Run from A to B! Run  to the grocery store 3 miles away and have a friend or Uber give you a lift on the  way home. 
  • Tour a new city… by foot! Discover new paths and trails. Take photos at rest areas,  then continue your run! 
  • Run to somewhere BEAUTIFUL. Consider a sunrise or sunset trail run where the  view is as rewarding as the miles you conquer. 
  • Join a run club or running challenge. Having a set goal or number of miles to run in  a month or training cycle keeps you on track! 
  • Get fresh new Vuori running gear (like their upgraded Clementine Short 2.0). Retail therapy is a real thing!

 

Get started with a Warm Up:

  • Get in a routine of warming up 5-10 minutes before your run. While many runners  use a slow and steady jog as the warm up, others prefer dynamic stretches that  imitate running motions. 
  • Ex. High knee pulls, calf raises, marching in place, hamstring stretches, reverse  lunge and reach (10-12 reps each, twice through)

Tips to cool down Post Run:

  • Take your time! Jogging/walking cooldown. 
  • Mobility and/or static stretching 
  • Foam roll, massage tools, hot/cold therapy

 

Simplified Fueling for Runs

  • If your training is within that 45-minute range, don’t feel like you need to bring any  fuel with you unless to hydrate. Post run, make sure to rehydrate and have a  protein-rich meal or snack. No adjustments in diet need to be made for the 5k  distance and very few for the 10k distance. 
  • Training for greater running distance requires a higher caloric intake, focusing on  protein and carbs. During longer runs, runners carry gels, electrolyte gummies, or  any source of packable quick glucose to keep their mind and muscles sharp.  Hydrate as needed! 
  • Many runners have their specific pre-run meal, consumed 2+ hours ahead. Before your workout, a half protein bar, piece of toast, or banana  should suffice. Post workout, a substantial, balanced meal is needed with a nice  balance of macronutrients. It is important not to skimp on protein! 
  • Limit raw fruits, vegetables, and other foods that may cause intestinal distress a  few hours before the run. It’s NOT fun to run a race with a sour stomach!
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Steps to take to prepare for a 5k

  • Depending on your current fitness level, a 5k could take 6-8 weeks to prepare for OR something you could crush as soon as next week! The 5k distance is the perfect running goal for beginners or for athletes looking for an introduction to endurance training. 
  • An example for the intermediate runner following a 4-week training plan may consist of 3 running days split up between 2 cross-training days and 2 rest days.

 

Steps to take to prepare for a 10k, half marathon, marathon

  • Start slow and get a “game plan” early on! The longer the race, the more time  you’ll need to allow yourself to train and reach milestones along the way. Your  training will include at least 4 runs per week, a few days of cross training or very  low impact training, and a 1-2 days of rest and active recovery. The body will take  several weeks to adjust to simply “being on your feet” for an extended period of  time. 
  • Seek out races during your training period that indicate if you are training properly. - Running a half marathon? Sign up for a 10k race a few weeks before to  experience those pre-race jitters and learn to pace yourself. 
  • Running a marathon? Sign up for a half marathon to get a true feel of racing for  an extended amount of time. 

Running days will vary in style in order for the runner to better their speed,  strength, and endurance. Here are 4 different running styles:

Tempo Runs

  • Longer, sustained running efforts that are just below your race pace. These  runs are meant to develop your anaerobic threshold and feel “comfortably  difficult.” Whereas during your warm up, you may be able to hold a conversation, tempo runs should be faster than conversational pace and  sustained.

 

Interval Runs

  • Much like HIIT training! These runs are meant to challenge your  cardiovascular system by elevating your heart rate with a faster running  pace, then following that effort with an active recovery pace.
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Hill Runs (or Hill Repeats)

  • Choose a hill that fits 200-400 meters with a slight grade incline or that will  take about 30 seconds to climb. On repeat (reps prescribed by your training  plan) run up at race pace and jog/walk down at an easy pace. Let your  breathing become easy and relaxed before you run the next hill. 
  • A race course is seldom completely flat, so train for the terrain in advance  and amaze yourself when your body knows what to do when you approach  that massive hill on mile 9! Knowing how to breath while running on incline  will also ease race day anxiety that could cause your body to tense up. 
  • Time to get strong! Like lifting weights, hills will challenge the body to adapt  to resistance.

 

Long Runs

  • Moderate pace, prioritizes length of workout and time spent on the feet with  the goal of maintaining this pace. Most training programs call for 1 long run  per week, adding milage every week for a slow adaptation. 
  • For a 5k race, every consecutive week may add on .25 mile per week - For marathon training, every consecutive week may add on 2-4 miles and  build until 20-22 miles before tapering. 
  • Consider running long runs with a training partner or group of friends that  are your same pace. These can seem overwhelming when done alone, but  as a pack, you get twice the satisfaction!

    Additional training to help you crush your running goals:

    Weight lifting

    • Check out Vuori ACTV Club for some great examples of resistance training for  runners! A resistance training workout for runners should always include these  functional movements: push, pull, hinge, squat, twist.  
    • For example: pushup, bent over row, squat, lunge, woodchoppers, Russian  twists.

     

    Cross-training

    • This will help the runner stay injury-free  and provide some relief from the repetitive compounding movement of running. 
    • Other modes of cardio: swimming, biking 
    • Low Impact and Active Recovery modes: pilates, yoga, walking

     

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      Rest Days

      • Kick your feet up and relax, but don’t forget to walk around a bit! Try not to be  completely sedentary, so that you’ll feel amazing the next exercise day. 
      • Massage, compression therapy, foam rolling, stretching: With the high volume of  training, muscle adhesions and micro tears happen. This is a normal and natural  occurrence for your muscles to strengthen and build endurance, but recovery will  be quicker with more circulation to the area. 
      • Nutrition is key, even on off days! Make sure to stay hydrated and eat enough to  fuel your body for the training days ahead.

      Bookmark this blog so you always have Stef’s running advice at the tip of your fingers! We hope to see you out there.

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