So, you’ve signed up for a race, but it’s months away. You’re probably feeling excited, but also maybe a little eager to dive straight into intense training. Hold on, though, there’s no need to rush! While securing your race spot is an exciting milestone and the anticipation can be a huge motivator, it’s easy to feel unsure about where to start when race day feels so far off. We all know that consistent training is key to becoming a stronger runner, but what should you do with the extra months before your official training kicks in? Most training plans are around eight to twelve weeks, so what can you do in the meantime?
Rather than jumping straight into a rigid training schedule, think of this extra time as a valuable opportunity. It’s the perfect chance to lay a solid foundation and build a sustainable routine. Here’s how to make the most of the time before your structured training begins.
1. Focus on building a strong foundation
When you have months to prepare, the pressure of fitting everything into a short window of time is off. This is a perfect opportunity to work on the basics, like improving your overall fitness, building endurance and boosting strength. Instead of jumping into high-intensity intervals or speed work, focus on low-impact activities like:
- Cross-training: Activities like cycling, swimming, yoga, or strength training will improve your overall fitness and reduce the risk of injury.
- Mobility and flexibility: Incorporate stretching, foam rolling, and yoga to increase your range of motion and prevent tight muscles.
- Core and strength work: A strong core and lower body can make a huge difference in your running form and efficiency.
These early months aren’t about speed or race-specific efforts; they’re about laying the groundwork for a healthier, stronger running body.
2. Build consistency with easy runs
Now’s the time to ease into running without the pressure of a training plan. If you’re new to running, start with short, easy runs and gradually increase the duration and frequency as you feel comfortable. Even seasoned runners benefit from this slower-paced approach early on, as it prevents burnout and injury.
If you’re training for a marathon or long-distance event, your focus should be on building your aerobic base. This means running at a comfortable, conversational pace that you can sustain for an extended period of time. Aim for a few runs a week, focusing on time rather than distance. As you continue to build consistency, you can gradually increase the intensity when it’s time to start a more structured training program.
3. Take care of your mental health
Training for a race can be mentally taxing, especially if you’re aiming for a new personal best or pushing yourself to new distances. The time before you begin a structured plan is the perfect opportunity to get into a healthy mental space. Some tips to prioritise mental health before race training includes:
- Setting small goals: Instead of thinking about the big race right away, break it down into smaller, more manageable goals. These could be things like running three times a week or hitting a specific distance.
- Stress management: Incorporate mindfulness, journaling, or meditation into your routine. Reducing mental clutter now will help you stay focused during your official training period.
- Positive reinforcement: Celebrate the small wins, whether that’s completing your first long run or simply sticking to your running schedule for the week.
4. Use this time for recovery and injury prevention
Training for a race can take a toll on your body, and it’s crucial to approach it with a mindset of injury prevention. While it might feel tempting to dive into hard training, giving yourself this extra time before jumping in can allow your body to recover from any previous injuries or aches.
If you’ve been running consistently for a while, use this extra time to:
- Get regular massages or foam roll to release tension and prevent tight muscles.
- Focus on strength training, particularly exercises that strengthen weak areas (e.g., hips, glutes, ankles, and calves).
- Address any pre-existing injuries. It’s the perfect time to see a physiotherapist or sports doctor if something’s been bothering you.
Taking a proactive approach to injury prevention now means you’ll be better prepared when it’s time to start your official race training plan.
5. Nail your nutrition and hydration
Fuelling your body properly is just as important as the physical training itself. Before diving into a more demanding schedule, start focusing on creating healthy, consistent eating habits. This can help you feel energised throughout your daily activities and prevent burnout when your training ramps up.
- Hydration: Make sure you’re consistently drinking enough water. Dehydration can affect your energy levels, focus, and performance.
- Balanced meals: Focus on nutrient-dense foods that fuel your workouts. Aim for a diet rich in whole foods like fruits, vegetables, lean proteins, healthy fats, and complex carbs.
- Post-run recovery: Don’t overlook recovery nutrition after a run. A balanced snack with protein and carbs will help replenish your energy stores and support muscle recovery.
This is also a great time to experiment with fuelling strategies that you’ll use during your race, such as testing gels or hydration drinks.
6. Plan your race logistics
You might have months before the race, but there’s no harm in getting organised early! Use this time to plan out logistics, including:
- Choosing gear: Start testing out your running shoes, apparel, and accessories (e.g., hydration packs, race belts). Comfort is key, so make sure you’ve tried out everything during a few longer runs before race day.
- Planning travel: If the race is out of town, book travel accommodations and research the best routes to get there. Knowing the area beforehand can help ease pre-race nerves.
- Understanding race day nutrition: Try different energy gels, snacks, and drinks that you plan to use on race day to make sure they work well for you.
Taking care of these details now can reduce stress when race day finally arrives.
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