Set yourself up for a 5K PR or a strong marathon finish with these actionable tips.
1. Follow the Right Training Plan
Showing up to the start line without much, if any, physical or mental preparation is a surefire way to increase your risk of injury — even if you’re competing in a race as short as a 5K. A training program, such as this five-week 5K plan created by Precision Run founder David Siik, will get you ready for the challenge without causing burnout. READ MORE.
2. Hone Your Power
Use a self-powered treadmill to prepare your body for the all-out sprint to the finish line. Manual treads are ideal for training your power, or your ability to generate as much force as possible as quickly as you can. Research suggests supplementing your training with short-interval workouts (think: running 0.12 to 0.6 miles with your heart rate at least 95 percent of your max) can contribute to improved performance, particularly during the final push of a long-distance race. Once you’ve established your aerobic base early in your training cycle, try a workout sprinting with every ounce of energy you can give for 10 to 20 seconds. Recover and repeat. READ MORE.
3. Combat Jet Lag
Travelling for a marathon? Know that changing time zones before an athletic event could affect your motivation and performance and contribute to lethargy. Plan to arrive at your race location as early as possible to overcome jet lag. “Being exposed to the new destination, the new pattern of sunrise and sunset in your environment, the food, and the customs is just vitally important, especially when you're talking about high-performance athletes,” says Rebecca Robbins, Ph.D., a sleep scientist and assistant professor at Harvard Medical School. READ MORE.
4. Buddy Up
You don’t have to go it alone. Running partners can motivate you to squeeze in more training sessions ahead of an event. Come race day, a buddy — particularly a runner more experienced than you — can keep you on track toward your pace goal. There’s a safety benefit, too. For newbies in particular, an experienced race partner can remind you to sip some water, eat an energy gel, or dial back your intensity when you may not realize you need to. READ MORE.
5. Have a Mental Game Plan
Before the gun goes off, prepare yourself for the mental battle you’re about to face. Remember the strategies that have made you feel your best during your training runs, practice the body scans you’ll do throughout the race, and get comfortable with feeling uncomfortable. Being in your own thoughts is part of being an endurance runner. READ MORE.
6. Unlock Personalized, Precise Coaching
Train toward your next personal best with a Precision Run COACH. Choose your race — whether it be a 5K or a marathon — and set your goal, then meet with your Run Coach for one-on-one, individualized training sessions. You’ll work together to improve your form, strength, and confidence, all of which translate into a record-breaking race day. BOOK YOUR SESSION.
7. Train Hard, Recover Harder
In between long runs, bring your aching muscles back to baseline with a topical cannabidiol (CBD) treatment. A biologically active, non-psychoactive compound found in Cannabis sativa, CBD has been found to have anti-inflammatory effects and may relieve pain when applied to the skin, research suggests. Massage your tight hamstrings and calves at home with a CBD-infused cream, or let the pros at the Spa at Equinox do the work for you. BOOK YOUR SESSION.