Training tips for the 2014 Bellin Run

ASHWAUBENON – The 2014 Bellin Run is right around the corner!

FOX 11’s Emily Deem spent Wednesday morning at the Bellin Health Fitness Center to learn some great training tips!
Click here to learn more about the Bellin Run.

TRAINING PLAN:
First consult your physician before you begin training
Have a training plan
Include cross training in your plan
Plans for a number of race distances (5K, 10K, half marathon and marathon)
Having a plan can help runners/walkers build up their mileage and signal when when to taper down for the big race

WARM UP:
Proper warm up is essential for preventing injury and for ensuring a quality workout
Warm ups get your body better prepared for the rigors of training for a road race or walk event
We recommend performing a dynamic warm-up before you start running or walking

HITTING THE ROAD (OR TREADMILL):
Pacing is important: how to determine your pace
Start slow to build miles
Include interval runs, hills, etc. for effective training
Stress the importance of controlled breathing
Maintaining proper running form will aid your performance

COOL DOWN AND STRETCHING:
When you finish your training run or walk, try incorporating a cool down session
Cool downs encourage healing and repair in the body
Cooling down typically involves a slow 5-10 minute jog, walk or simple static stretches
Try to include warm-ups and cool-downs into your Bellin Run training plans. You’ll reap the benefits on race day
Foam roller demonstration as time permits or at least mention growing importance and utility of the foam roller

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