It’s that time of year when many runners are getting started with training for a fall race. Maybe your training has already begun, or maybe you have a few more weeks before you get started. There are many resources available about how to actually train for a race, so hopefully you are feeling prepared and confident about your training. However, have you thought about how to prepare to train?
Often 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.
How To Prepare to Train for a Race
1. Make a plan
Find an appropriate training plan and decide how you are going to fit training into your life. Will you be willing to get up and run early in the morning? 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 running 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.
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 it’s 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 before you train for a race
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. You can also follow a longer training period and use the first 4-6 weeks as a base building period.
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.
You can check out my favorite running books here!
5. Get supplies to train for your race
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 quality socks, a foam roller, and a GPS watch.
Here are some of my favorite products:
- Summer Running Essentials to Help you Train for a Fall Race
- 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
Don’t be afraid to ask questions to more experienced runners about what to expect. If you don’t know anyone who has trained for your distance before, it’s not hard to connect with runners on social media! You can follow me on Instagram at milebymile.
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 some safe and interesting places where you can run to avoid getting bored. You might need to drive somewhere to get in a long run, or 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, like the treadmill. If you have access to a gym or an indoor track you may need to utilize those areas from time to time. It’s important to make sure safety is your priority when you are training for a race.
9. Get motivated to train for a race
Choose a goal and get excited about it! 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 motivated! 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 hard training you are about to put it through!
You may also like:
10 Things to Do the Day Before a Marathon
How to Adjust Your Training Plan When You Miss a Run or Workout
What To Do The Week Before Your Race
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! I have 2 more spots open this summer for fall training!
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
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.
Excellent and timeless points, Lisa!
Slowly building up a base is so important. Too many new runners rush into it and then get injured.
Very true! Especially for longer distance races its so important to have a base before beginning training.
Hi, I came across your blog after searching the internet for information about healing time for a posterior tibial tendon sprain… it looks like you may have gone through this or something similar back in 2016, ongoing into 2017.
Please may I ask for a sort of long term update?
I’m about 13 weeks into what’s going on for me, and although it feels significantly improved, I’m stressing about long term implications. As a quick summary, I took 3 weeks off running, went to see a biomechanic/sports therapist who identified tight calf issues (I’m a zero drop runner) as the culprit, after a second appointment was advised to get orthotics! Seemed extreme, considering it’s my first real injury… currently seeing a recommended kore expert who believes the issue is skull alignment caused by tension in the neck/shoulders. After 3 sessions, it’s finally showing improvement (and a lot of good old ‘healing time’. She says run, and try to not change gait, so this is what I’ve been doing.
Gosh I’m a rambler. Basically… just wondering how your situation played out in terms of time/are you now recovered completely? I’m desperate to hear it’s not the start of a slippery slope to flat feet/big problems/surgery/orthotics for life.
Thank you!
Hi there, I am so sorry you are going through this! My issue lasted on and off for about a year or a little longer. It was never super painful but enough to keep me from running as much as I wanted. I tried a lot of different treatments but eventually I took about 6 full weeks off of running and also really started to focus on full body strength training, and I think those things helped. I was always told that I have issues with hip stability, so I suspect that played a part. However, since then I’ve had no issues with it other than maybe like once a year I will notice it, but if I take a day off running its fine. I hope you recover quickly1
Even experienced runners need a plan.
I also make sure I have newish shoes and this is a great time to experiment with fuel.
Thanks for the tips. Fall half training is starting.
So true about the shoes and fuel! I can’t believe its already time for fall training.
I think having a coach write a customized plan and work with you is really helpful for marathon training. The marathon is such a beast and it’s nice to have objective eyes on you as you prepare. It’s also one less thing to stress about–you just look at your calendar and everything is already laid out for you, allowing you to focus on other things!
Totally agree! Its no coincidence that my marathon PR was the one when I had a coach. I dont know if I would have pushed myself as hard on my own.
dialing in nutrition and testing out race day fuel is often a overlooked part of training. Good tips
Absolutely! You dont want to have stomach issues on your training runs!
I always say the training is harder than the race itself, no matter the distance. I’ve often wished I could just run the race (specifically the marathons) and skip the last few long-long runs …(if only, LOL).
Ha! Its funny because I actually really enjoy the training, and get stressed about the actual race! Sometimes I joke that I want to just train but not race!
I actually do think getting prepped before actually beginning to train for a goal race is super important! Getting all your ducks in a row, so to speak — and you have great tips, Lisa, thank you!
Exactly! Its important to give yourself a little extra time before training begins to prepare for what’s to come.