60
      Wednesday
      75 / 50
      Thursday
      79 / 52
      Friday
      82 / 58

      Training tips for the 2014 Bellin Run

      Bellin Run
      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