Announcement
March 20, 2024
One of the most common bucket list items in the United States is running a marathon, with approximately 11% of American adults including the endurance race on their lists. Running can help maintain a healthy weight, improve sleep, increase bone density, and more.
How to pick a race that’s right for you
There are many factors when deciding to sign up for your first race. Consider the following factors when choosing the right distance for you.
- Current activity level. Depending on your current level of fitness, it can take between four and twelve weeks to prepare for a 5k. A full marathon (26.2 miles), however, can take 16-20 weeks to prepare for, longer if you have no experience running.
- Time commitment. The longer the race, the more time is required to dedicate to training. The average first-time Ironman race finisher spends 10-15 hours a week training for up to six months! Pick a distance and training plan that will work in your schedule.
- Personal preference. Excited by the possibility of a 10k but dread the idea of a full marathon? Personal preference should be a major factor when determining what distance is right for you. Don’t set a goal you have no desire to complete – find something that works for you and go for it!
Nutrition for endurance athletes
During extended periods of activity, your body burns through lots of energy. Running just one mile equates to approximately 100 calories burned! Carbohydrates are essential for endurance athletes as they are the most easily digested macronutrient and provide energy to your body quickly. Runners should aim to consume more carbs during training season to keep up with the extra calories they are burning. Runners also need to make sure they consume enough protein, which helps repair and grow muscles.
Cross-training
Don’t let your goals get crushed by injury. A well-balanced training plan incorporates more than just running. Repeatedly working the same muscles while neglecting others may lead to imbalances and injuries. Similarly, overtraining can derail your training plan by causing excess stress on your body and increasing the amount of time it takes your body to recover. A few examples of exercises that are good for cross training include swimming, weight training, yoga, and even walking. These activities can reduce your risk of injury and improve your overall fitness.
Still not sure?
Check out what Bridge staff members have to say about long distance races!
Alyson: I like the rush of emotions when crossing the finish line.
Kayla: I run because I like to eat a lot.
Maddy: I like watching the sun rise and the feeling in my lungs after a long run.
Shellie: Crossing a finish line after 140.6 mile Ironman is a celebration of an amazing journey to go through. You realize how strong and capable you truly are.
Registration for the Derek Hotsinpiller Fallen Stars Memorial 5k on 6/11/22 is open now.
