Training for a Road Race...

The first thing to remember before undertaking any strenuous physical activity is to check with your doctor to make sure you are cleared for the particular training that you wish to undertake.  Once cleared, the following should provide you some helpful guidelines to ensure that you are ready to make the most of this or any race you enter.

Preparing for a 2 mile & 5k Road Race - New Runners

If you are new to running, begin with walking, inserting small amounts of running. (Consult your Dr. first of course).

1. Begin with a walking warm up for 5 minutes.
   
   http://www.mayoclinic.com/health/exercise/HQ00594_D
   
   
2. Start with 30 seconds to 1 minute of running.



3. Try to regulate your breathing, see this website.
   
   http://running.about.com/od/howtorun/f/breathing.htm
   
   
4. Followed by 1 to 3 minutes of walking fast.
   
   
5. Progress little by little, adding more running and less walking.
   
   
6. Finish with a walking cool down of 5 minutes.

Make sure to stretch before and after you run.

http://www.youtube.com/watch?v=LmBp05_DMrQ

Focus on your distance, going farther not running harder. No more than 3 runs per week, with rest days in between each run. Your body will grow stronger when your resting.

If you run to much to soon you will end up with an injury. Before you know it you will be running 30 at a time with a smile on your face.

Preparing for a 6.2 mile/10k Road Race

You will need the right pair of running sneakers. They should put a sneaker on you and watch you run outside with them, and try as many pairs as it takes to find the perfect fit.

http://www.myprrun.com/

Remember to hydrate your self. Drink at least 6 8 oz glasses of water a day. Proper diet is also important.  The following article should provide you some solid additional guidance how to prepare for a road race of this length:

 http://www.mayoclinic.com/health/exercise/HQ00594_D

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