Ideal Running Training Weather!
Well, El Niño has delivered, and we’re enjoying a stunning spring in California, complete with green grass carpeting the hills and poppies adding color and cheer. Before you jump into your running, below are some spring training tips to get you motivated and hopefully injury free!
Spring Running Tip #1: Moderation is Key … At least early on
If you weren’t running a lot this winter, or if you decided to register for the City to the Sea race and you’re just now starting your training plan, ease into it. One of the most common injuries in running is over-doing it, so don’t run faster or farther than what you’ve gradually worked up to. A common training maxim is to run at the level you’re at right now, rather than where you want to be. Coaches often advise a 10% mileage increase every week, if you’re a more experienced runner. Listen to your body: Some soreness is normal, but sharp pain is not okay – particularly if it’s in your IT bands, hamstrings, Achilles tendons, or calves. If your pain is beyond normal soreness, back down until it goes away, and then gradually increase again.
Spring Running Tip #2: Register for a training race to prepare your body
After you’ve started to accumulate some base miles and have started with speed work, find a race with a shorter distance than your big race goal (so shorter than the half-marathon distance if you’re training for City to the Sea), and use this race as a way to prep your body for the demands of running fast, with no breaks. A 5k or 10k race is a great distance option.
Spring Running Tip #3: Drink lots of fluid!
As it gets warmer, drinking plenty of fluids is super important. Consider carrying a water bottle designed for running, wearing a belt that holds fluid flasks, or even running with a camelback. Dehydration can sneak up on you quickly, and the effects can be dangerous. Keep these hydration tips in mind:
Pre-hydrate: Drink 8 to 16 ounces one to two hours before your run so that your body has water to use during your run. If you’re running early in the morning, drink 8 ounces right when you wake up.
Stay on schedule: If you set a schedule and stick to it, you’ll be able to stay ahead of dehydration. Set your watch to beep every 15 minutes and drink during your run. When it’s really hot out, you may need to drink every 5-10 minutes.
Replace electrolytes: Water is important, but when you run, you sweat and lose crucial electrolytes. Choose an electrolyte drink that has the perfect ratio your body needs and isn’t loaded with unnecessary additives and sugar.
New Beneficiary of City to the Sea Fundraising for 2016: The Special Olympics Special Olympics Southern California – San Luis Obispo County
The City to the Sea Half Marathon/5k is adding a second beneficiary to the 2016 race: We are proud to announce the addition of the Special Olympics. Special Olympics has been a partner with Cuesta College, who has hosted the Regional Special Olympics event in May for the past several years. We are focusing on adding a presence of Special Olympians into our races, in particular, the Kids’ Race at Dinosaur Caves. This race targets the 2 – 7 age group, a target area that is particularly underserved in the Special Olympics arena.
When you race the City to the Sea Race, you can rest assured that your dollars are going to support two amazing causes: Cuesta Athletics and the Special Olympics.