TRAIning

Dear Coach Joe,

I want to make sure that I’m comfortable on race day. What types of clothing do you recommend to people to wear the day of a race?

From Concerned Casey

Dear Casey,

A good rule of thumb is to wear the lightest clothing possible, which still provides adequate protection from the elements. In the springtime in this part of the country, mornings can be a little chilly, but the day generally heats up quickly. Running shorts will probably be fine, although you may want to wear some long warm-up pants to keep warm before the start of the race. The fastest runners will probably wear a tank top or short-sleeved T-shirt. Others might prefer a long sleeve, but lightweight technical shirt for a little added warmth. If it’s colder than expected, add lightweight gloves or a stocking cap rather than heavy clothes. Remember that although you may be chilly before the start, everyone is going to warm up very quickly with effort and excitement once the race gets started.

Coach Joe

Dear Coach Joe,

I’ve never run before in my life. I don’t even know where to begin. What should I do? I really want to participate in Sprint for Cancer.

From Susan

Dear Susan,

That’s great! I’m very excited for you. Above all, remember that this is for fun and a great cause! Put some thought into what your personal goals are, and what you want to get out of this experience. Even the smallest goal can make all the difference in the world if it’s meaningful to you. As far as the race itself, take a look at the beginners training plan listed above.  I’ve designed it specifically for beginners like you! If you’re worried that you won’t make it through the training, recruit some friends to workout with you and hold you accountable. It always helps to work out with friends to avoid  setbacks and to  keep you motivated on the days when you just don’t feel like going out for a training run.  But stay positive, stay consistent, and you’ll finish strong! Did I mention that this is supposed to be fun? Good luck in your training!

Coach Joe

Dear Coach Joe,

I eat out all the time and rarely eat a meal that is considered “healthy”.  I do exercise some, but I don’t think I’ll be able to reach my 5K goal if I keep eating a bag of Doritos washed down with Nesquik after I eat my meatloaf every night. The problem is, I have no idea how to eat right. Those PowerBars taste like sawdust.  I could really use some advice. The Sprint for Cancer race is an important cause for me, but I am not sure I can achieve my goal.  Help me Coach!

From Fred

Dear Fred,

I too am a fan of sweet treats and junk food, however your snacking habits must be in moderation and you must balance your diet with a healthy exercise routine.  I like to replace sugary treats with fruit, and the salty ones with cucumbers, celery, or baby carrots (which you can dip in a little table salt if it helps). Don’t even think about cutting out the meatloaf, that’s just crazy, the key is portion control. Oh, and you can keep drinking the Nesquik after your training runs. It’s been proven to be an effective recovery drink. No kidding. Try keeping a journal of your diet to help you stay on track and do your best to make good food choices by replacing junk with healthier alternatives that will still satisfy your cravings.

Coach Joe

Dear Coach Joe,

I work a full time job and have three kids. How can I fit a training program into my busy lifestyle? I lost my mom to cancer last year so this cause is very important to me. Please help me find time to prepare for the Sprint for Cancer race!

From Busy Mom of Three

Dear Mom,

Have you ever heard of Roger Bannister? Roger Bannister was the first person to run one mile in less than 4 minutes, way back in 1954. He trained for his historic achievement while attending medical school, leading a major medical research project, and acting on the stage at Oxford. He trained for less than 30 minutes a day and still managed to become the fastest miler in the world. The point is you can do this! Many local gyms have childcare included in their memberships, so you could hit the treadmill for at least 30 minutes while your kids are being attended to at the gym. Or how about borrowing the track at your local high school? You can have one of the high school students look after your kids playing on the field while you do laps. Get creative, keep it fun, and by all means include your kids if at all possible.  Happy Training!

Coach Joe

Dear Coach Joe,

I participate in a lot of cycling events in my area, but I have never run a race. I lead an active lifestyle; however, my exercise is generally very low impact. How do I transition my training from cycling to running to prepare for the Sprint for Cancer race?

From Biker Bob

Dear Bob,

I’m very familiar with all the challenges associated with becoming a multi-sport athlete. You have the advantage of keeping up with the demands of a regular training schedule, and hopefully you’ve got a good base of fitness to rely on. Because of your background, it will be easy to fall into the trap of overtraining and risk burnout or injury. Start off your run training very slowly, incorporating short runs into your regular schedule. Two runs of just a mile or two in the first week is fine. Give your running-specific fitness plenty of time to catch up to your well-developed cycle-base fitness. After a few very light weeks, add another day of running for a total of three runs per week. Don’t be surprised if your cycling suffers a little at first; after a short while your body will adjust to the changes you’ve introduced and things will return to normal. In fact, chances are that a little running will even improve your cycling. Happy Running (and cycling),

Coach Joe

Dear Trainer Joe,

I’ve been training a lot for the Sprint for Cancer race and my shoes are starting to get worn out. Should I buy a new pair of shoes before the Sprint for Cancer race? I am concerned about getting blisters on race day if I have a new pair of shoes.  When is the right time to buy a new pair and where should I look for the right shoe? 

From Tread-less Trey

Dear Trey,

Great questions!  Running shoes should be replaced every 300 miles. Remember that if you wear your running shoes for anything besides running, those miles count too. I also recommend getting properly fit for a pair of running shoes at your local running shop. A running shop has the tools and skill set to get you properly fitted for a pair of shoes that suit your specific stride. It’s really not any more expensive than a sporting goods store, and you’ll enjoy your training so much more. Leave three weeks or so before the race to get your new shoes broken in.

Coach Joe

Dear Coach Joe,

I’m going on vacation the week before Sprint for Cancer, and I don’t think I’ll be able to do much running. What can I do to make sure I don’t get behind in all the training I’ve done up until vacation?

From Jet Setting Janet

Dear Janet ,

Vacationing the week before the race is actually perfect. As long as you stick to your training in the weeks and months before, you’ll need a few days to recover and rest up for the Sprint for Cancer race anyway. It’s called “tapering”. While you are on vacation, just try to remain active and don’t overeat.  If you can, try to fit it one or two short runs early in the week. If you aren’t able to run, just be sure to get outside and incorporate some kind of light physical activity into your day. Then take two days completely off just before the race. Have a wonderful vacation and great race day!

Coach Joe

Dear Coach Joe,

There are many group exercise classes at my gym, such as spinning, step aerobics, Pilates and kick boxing. Will any of these help with my race training plan?

From Groupie Gary

Dear Gary,

It depends on your goals for Sprint for Cancer. For most racers who just want to finish the distance without too much trouble, anything that gets your heart rate elevated will help. Even those who have done some running before and have goals such as improving on a previous best time or placing high in their age group might get some benefit from taking classes or other cross training activities. However, you will definitely want to incorporate some actual outdoor running into your training plan because there is just no other way to duplicate run-specific fitness. But unless you plan on winning the event, go ahead with spin class and anything else that keeps you happy and active.

Coach Joe