The IMT Des Moines Marathon is just around the corner. Whether you’re a seasoned runner or this is your first race, there are a few tried and true tips to enhance your training for your best race.
Start small and build up
Create a training plan that both builds muscle and endurance. If you haven’t ran in a while, it’s good to start small with a one-mile run, to ease your body into the exercise. As you progress, you’ll increase difficulty with longer runs.
Running 26 miles not for you? We’ve created a training plan for running the MercyOne 5-Mile run!
Training for MercyOne 5-Mile Race or MercyOne Children's Hospital Kids Run
Running with kids should be fun and exciting. There's not too much training needed, but it's a good idea to try running a mile or two before race day. And make sure to everyone in the family is wearing comfortable shoes!
Training for a marathon
Marathon training requires much more serious training. A rule of thumb to follow, called the "Rule of 10 percent," is to increase your running mileage by no more than 10 percent each week. Instead of going from running 10 miles a week to 20 miles a week, it's important to increase at a slow progression to avoid any stress injuries and keep your body safe.
Managing injuries to prepare for marathon
Race day: hydration and nutrition
Typically you want to drink about 24 ounces of water or sports drink about two hours before race time. Anything more might result in cramping or constant bathroom breaks. If you're feeling thirsty, you're already dehydrated. Sip on water continuously throughout your race to keep your energy high. Don't try any new nutrition patterns the day before your race. Stick with what has worked for you.
Race recovery and hydration
After your race, you want to take in between 24-36 ounces of fluid slowly over the first hour. Eat a meal that is high in carbs and protein to build back the muscle that was broken down during the race.
