Race Into Spring By Susan Salaz
Lace up your running shoes and get ready to hit the pavement—because it’s off to the races this spring.
Whether you’re a seasoned runner or looking to take on a new challenge, now is the perfect time to start preparing for some fun and exciting races around town. If you’re new to running, start slowly, as you gradually build up your distance, endurance and speed. Then, set a goal to work towards, like completing your first 5K or hitting a new personal best in a half-marathon. Don’t forget to incorporate strength training and stretching into your routine to avoid injury.
The real fun starts when you sign up for a race. There are so many great options—so find one that fits your goals and interests. The Carmel Marathon encourages runners and walkers of all levels to join in the weekend. “It’s a great place for beginners to try their first 5K, with plenty of support along the course and finish line,” says Kim Jackson of CRRG Events. She adds that the fast, flat course has become a popular destination for runners from all over the country, including seasoned pros racing for a personal best or Boston-qualifier time. “Because we have a common start and finish line for all events, beginners in the 5K will toe the same start line as Olympic Qualifiers just two lanes away.”
No matter what race you choose, remember to enjoy the journey. Running isn’t just about crossing the finish line. It’s about pushing yourself, challenging your limits and feeling the rush of endorphins as you accomplish your goals.
The real fun starts when you sign up for a race. There are so many great options—so find one that fits your goals and interests. The Carmel Marathon encourages runners and walkers of all levels to join in the weekend. “It’s a great place for beginners to try their first 5K, with plenty of support along the course and finish line,” says Kim Jackson of CRRG Events. She adds that the fast, flat course has become a popular destination for runners from all over the country, including seasoned pros racing for a personal best or Boston-qualifier time. “Because we have a common start and finish line for all events, beginners in the 5K will toe the same start line as Olympic Qualifiers just two lanes away.”
No matter what race you choose, remember to enjoy the journey. Running isn’t just about crossing the finish line. It’s about pushing yourself, challenging your limits and feeling the rush of endorphins as you accomplish your goals.
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Warm up
Warming up before running is crucial to prepare your body for the race's demands and prevent injury. Start with dynamic stretching, which involves moving your muscles through their full range of motion to help increase blood flow to your muscles. Examples include high knees, leg swings and walking lunges. Do some light jogging, then add short sprints to prime your muscles and cardiovascular system for the intensity of the race. Check your headspace and prepare mentally by visualizing yourself running successfully and feeling strong and confident. Drink plenty of water during your warm-up to ensure your body is hydrated for the race. 
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Cool Down
After completing a marathon or running a race, you must cool down and recover appropriately for your body to heal. Rehydrate with water and electrolyte-rich fluids to replace those lost during the race. Perform static stretching, which involves stretching a muscle near its furthest point and holding for several seconds, for example, hamstring and quad stretches. Consider a post-race massage to help promote circulation and speed up recovery. Also, use a foam roller to help alleviate muscle pain and promote healing. Eat a balanced meal to replenish your body's glycogen stores. |