There are many resources available about how to actually train for a race, but this post is going to focus on how to PREPARE to train. Let’s be honest- many times the training we endure is actually harder than the race itself. I like to think of the training as a process and something to be enjoyed. You will spend anywhere from 10 to 20 weeks training for a race that will only last for a few minutes or hours (depending on the distance). As many people prepare to dive into training, I thought this would be a good time to share some tips on preparing to train for a race.
1. Make a plan
Find an appropriate training plan (there are plenty online- Hal Hidgon and Runners World have some free options) and decide how you are going to fit training into your life. Will you be willing to get up and run before work? Are you prepared to give up Friday nights out so you can get up early on Saturday for a long run? Figure out a way to make it work for you. Write your plan down or hang it up somewhere that you will see it everyday.
You can also consider working with a coach! A coach can either write you an individual training plan, or work with you one on one (in-person, online, or a combo) or as part of a group. It really depends on your budget and the level of support you are looking for. (Check out my coaching services here!)
Also, this may go without saying, but you will need to choose your race!
2. Experiment with food
You may have heard the important rule to never eat anything new on or right before race day. If you plan to make some changes to your eating while training, I think its a good idea to make gradual changes before the training even starts. As bad it would be to feel sick on race day, you also wouldn’t want to feel sick during your first 20 mile run. Try to think about how you will fuel your runs, and test out some of those foods before the training period begins.
3. Build a base
Make sure you are ready to follow your training plan. If you go from running 5 miles per week to 40 miles per week, you are asking for an injury. Slowly build your mileage to a point where you feel ready to begin week 1 of your training.
4. Read and research
Look into resources about the race distance you will be running. There are plenty of books about running as well as websites and running blogs. You can look into supplementing your running with cross training and strength training, nutrition for runners, and much more.
These are some of my favorite running resources:
Sports Nutrition Guidebook (Nancy Clark)-book about nutrition for athletes
Anatomy for Runners (Jay DiCharry)-book about how the runner’s body works
Quick Strength for Runners (Jeff Horowitch) –book with strength workouts
Running Rewired– books about building strength and stability to run more effectively
5. Get supplies
Do you have a good pair of running shoes? (The should be replaced every 300-500 miles!) Now is a good time to make sure you have a decent supply of running clothes, so you can train in the same clothes you might wear on race day. Also think about things like compression socks, a foam roller or the stick, and a GPS watch.
Here are some of my favorite products:
Summer Running Essentials to Help you Train for a Fall Race
Fitness Stuff I’m Loving Lately
Cold Weather Gear for Winter Running
Gear and Accessories I’m Loving for Fall Running
The Things I Won’t Run Without
Distance Running Gear and Accessories Part 1, Part 2, Part 3
You may also like: 10 Essential Pieces of Marathon Training Gear
6. Consult other runners
Maybe this is the first time you will be training for a marathon, but you have a friend who has been through the process already. Don’t be afraid to ask questions about what to expect. If you don’t know anyone who has trained for your distance before, reach out to running bloggers who have! (I would be happy to chat about training- send me at E-mail at milebymileblog(at)gmail.com.) Of course you can also turn to Instagram! I can be found here.
7. Recruit running buddies
Even if you can’t get someone you know to race with you, you can still try to get them to run with you for some of your training runs. Maybe they could join you on 5 miles of your 10 mile run. You could also look for running groups in your area to find other runners to train with.
8. Find running routes
Figure out where you can run. You might need to drive somewhere to get in a long run (unless you are okay circling your neighborhood 10 times). Maybe you can check out nearby trails, tracks, or parks. It is also helpful to have a back-up plan in case of bad weather (aka the dreaded treadmill). If you have access to a gym or an indoor track you may need to utilize those areas from time to time. While I will run outside rather than on the treadmill any day, I don’t do ice or lightning. Safety first.
9. Get motivated
Choose a goal and get pumped! Come up with some smaller goals along the way. For example, after completing your first 20 miler, maybe treat yourself to a pedicure. Whatever will keep you excited! Tell people about your goals (or just about your race if you are nervous to share your specific goal). Picture yourself crossing the finish line on race day, preferably with a huge smile on your face.
10. Rest up!
Enjoy this time before all the hard work starts! Get into a good sleep pattern and start eating well so your body is ready for all the torture training you are about to put it through!
How to Prepare to Train for a Race
You may also like: 10 Things to Do the Day Before a Marathon
New runners: What questions do you have about preparing to train for a race?
Experienced runners: What are some ways that you prepare to train for a race?
Getting ready to train for a race? Consider working with a running coach!
All great tips 🙂 To go along with “rest” I would say don’t overtrain to train for the race. This is something I’ve done in the past – go a little too big on trying to get a “base” and wound up tired to start out my marathon training. It happens in the summer for me usually, and it causes me to peak too early in the training cycle and then I’ve had problems. I need to be patient!
Great point! That is something I have done too. I think I need to really keep that in mind before the Philly training starts.
Love these tips! I use training as a time to try out new routes and really focus on pre race and race nutrition.
Sounds great! Its always good to figure out what foods work best to fuel your running!
I like to make myself a new playlist for my long runs and another for speedwork, it helps get me excited to run on the hardest days 🙂
Yes that’s another great tip! Also switching up the playlists between long run days and speedwork days so you don’t get sick of the same stuff is a good idea:)
I approve. Sometimes “planning to plan” is just as important as the plan itself!
Exactly! And I love that it got the Susie seal of approval:)
Agree! Most important for me was finding and creating a training plan I knew I would stick to and would fit around my current lifestyle. Finding awesome running buddies was just an added perk! 🙂
That’s so important! Even if you find the best plan ever it won’t get you anywhere if you can’t implement it!
great tips! experimenting with food is so important so there are no surprises on race day 🙂 🙂
Very true!
Great tips! So many of the people in my running group did not experiment with food before and fuel during their runs. When the race came, they were a little panicked. I think trying new things is one of the funnest parts of training.
Agreed! I love testing out different products and figuring out what works best.
Thank you so much for the shout out! I think these are all really great suggestions. 🙂 This time around I plan on doing more experimenting with my fuel. I had a fuel plan in place for my May race, but I ended up deviating from it on course for some reason. It still worked out, but I think I can make it better.
I also really want to do more group runs this time around! I’m finding that I really like running with other people. Funny because I trained alone for so long before!
Fueling can be tricky, it’s always good to keep experimenting!
I am also usually a solo runner. I think it would be good to occasionally run with others to break it up a bit and get distracted from all the miles!
The Jeff Horowitz book on strength training is one of my favs!! All great tips!
It’s a great book! Very easy to follow and short enough to do before or after a run.
Awesome tips! Magen I train for races, I always make sure 2-3 days include cross training a cycle class, stairmaster and weights. I really believe it has made me perform better.
That’s awesome that you found what works for you! I am still trying to decide how much cross training (if any) is right for me.
Very nice list. I think making a plan is key and having a clearly defined goal in mind. I drink an amino energy drink to keep hydrated and to help repair my muscles. The older I get the worse I now ache : (
It definitely helps to have a goal and a plan to get there! I hope you can find what works best for you!
I like the idea of making small goals along the way, and treating yourself after you accomplish them! I definitely plan to experiment with nutrition, any suggestions on things I should try out for my Fall marathon? Thanks for sharing these tips!
Those are great things to think about before you pick a training plan. Thanks for sharing.