Not all Phoenix fun comes with dim lighting and fancy cocktails. Sometimes, there's nothing better than endorphins, sunshine, and sweat. Lover of all things outdoors, The Outsider explores the more natural side of Phoenix.
You've seen them out there: lanky runners with six-pack abs. They wake up at 4 a.m. for a daily dose of torture and then diligently count calories. Often spotted in tennis shoes and sports jackets, they can be found talking numbers, stretching at random, or showing off on the treadmill.
The elite runner is a rare and intimidating breed, but long-distance running has been rapidly gaining popularity as an accessible, mainstream sport. If you don't do it to experience that famous runner's high, then at least do it for the killer leg muscles. Don't know where to start? We can help.
Want to run a long-distance race? Find our tips after the jump.
1. Commit
The sooner you have a plan the better. For local races, head to www.arizonaroadracers.com and do some race research. Pick a race based on mileage, scenery, difficulty, attendance, and registration price. Don't skimp out on a little research or you'll be stuck climbing 1,000 feet in your first race. Next, pay your registration fee immediately. Money commits you in a way that determination can't.
The next step is choosing a goal and finding an
appropriate training plan. There's plenty of websites that offer a
basic training plan. Click here for help evaluating an ideal pace goal,
and visit here or here for some training plan ideas. We chose this
"Break 2:00 or Bust" plan below from the July 2010 issue of Runner's World.
2. Prepare
Preparation starts weeks before race day. Runners need
to pay attention to what they eat to ensure a proper intake of
carbohydrates, proteins, and overall fuel. Start evaluating what you eat
and pay attention to how it affects your workouts.
Also, don't wait
until the last minute to buy new shoes and gear. One of the worst
mistakes runner's make is rocking new gear the day of the race -- holy
chaffing and blisters. Check out Sole Sports or Runner's
Den.
3. Train
This one is obvious -- so don't screw it up. It's not a big deal
to stray from the training plan a couple times, but making it a habit
means you're not following the plan and therefore might not make your
goal.
Even the rest days are important. If nothing else, try not to
miss your long runs or speed workouts -- they are the most important to
your success.
4. Practice
Use your weekly long runs as a practice for race day. Test
which pre-run dinner gives you the most energy. Try out your race-day
running gear. Play with different snack options and practice drinking
water without breaking pace -- it sounds simple. It's not.
5. Stay Healthy
There's nothing like a bad cold or injury to put your
plan, or worse race, on hold so do your best to prevent common
ailments. Stretch before and after runs and try to incorporate
cross-training or strength exercises into your week early on in the
plan.
Strengthening and stretching muscles helps prevent injury. Ice
often, get plenty of sleep, and take your vitamins.
Note: The Highs and Lows
The first few weeks of training, and then some
weeks here and there, are going to be extremely tiring. Try to look at
as a good thing. Man I'm sore. Glad I got a good workout! Some
mornings, everything is going to go right. Your shoes will feel great,
your lungs will feel calm, and your legs will feel strong. Those days
you'll reach a new speed. Remember those days. Some days, for
apparently no reason at all you're going to be tired, sore and out of
breath. Don't take it too seriously. It's just a bad day.
The best week in training is near the end, when suddenly your hard runs don't seem hard anymore. Shockingly, they're actually kind of fun. After weeks of seeing no progress, suddenly all the results will hit at once and you'll feel great. That's how you know you're ready. Enjoy it. When race day arrives try to trust your training. Don't push the speed or cut yourself short. You've become one of them.
