Yesterday, the 2014 Broad Street Run lottery results were officially released. If you were lucky enough to win one of the coveted bib numbers, you’ll need to start training ASAP!
Fortunately, we’ve rounded up 5 of the most important, and sometimes over-looked, tips to train for the classic Philly 10-miler. Most people stress out about logging enough mileage however, a weekly total of 15 miles/week could be enough for your body and for your health.
Here are 5 tips to keep in mind when putting together your training calendar:
1. Get Broad Street ready with 3 runs per week
A person can train to for a good finish in as little as three runs per week: one long easy run (4-13 miles); one medium distance run at a fast pace (3-8 miles); and one workout dedicated to short, intense intervals with rest in between (Example: 1 minute very fast, followed by 2 minutes very slow; repeat for no more than 3 miles total).
2. Ramp up your distance slowly
The race is 10 miles, meaning a person doesn’t actually need to run more than 8 miles in training at one time to finish on race day. At the peak of training (2-3 weeks before the race), a weekly total of 15-25 miles is sufficient.
3. Make running fun
Running with a friend or group, even at a very slow pace, is an excellent way to prepare the body for a race, and it’s even better for the mind.
4. Take care of your feet
Shoes wear out after 250-350 miles or 6 months of normal use, whichever comes first. Make sure your toes have wiggle room and that you get the right shoe for your body!
5. Lifting weights will not bulk you up
Strength training is essential to achieving your goal time and it will keep you healthy and less prone to injury. Runners should hit the weights at least once per week – find your local SWEAT Fitness location here. Stretching after a workout is also essential; being limber helps you move efficiently. Consider taking up a yoga class if you feel you need to focus more on this area – see our schedule of Group Ex classes here!