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Training Resources

Sample Event


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Thank you to our incredible coaches at Hot Bird Running who have provided some great training tips!

Each run has a purpose
Pay attention to the specific goal of each workout and understand that not every run during training is at max effort. Each run has a purpose and it’s important to respect this. Otherwise, you are not training efficiently, you are increasing your risk of injury and you are preventing yourself from gaining the most out of each workout. For example, slow down when the workout calls for an easy pace, challenge yourself during speed intervals, and take advantage of the super slow recovery intervals.
 
Stretch & strengthen regularly
Running causes muscles that are active to become strong and less flexible, whereas, the opposing muscles, which are relatively underused, become weaker. We recommend dynamic stretching before your runs and static stretching after (unless you are working with a trainer or PT who recommends otherwise). Maintain flexibility and correct muscle balance between opposing muscle groups by performing strength exercises regularly. See our handouts on Stretching and Strength Exercises for more information.
 
Warming up and cooling down

Always include a warm up at the beginning of your workout and a cool down at the end. Warming up prepares you for the movements in the workout both mentally and physically. It raises your heart rate, thus your core body temperature. Your cool down should consist of slowing your run to an eventual walk and static stretching. You don’t want to just stop running and sit down because your body and mind need to be eased out of an exercise state.
 
Listen to your body
One of our major goals is to prevent you from becoming injured while preparing for the 10K. Following the program is one way you can help reduce the risk of injury, but ultimately you are responsible for listening carefully to your body. If you don't already, you will learn to distinguish varying levels of discomfort in your body. Be especially mindful of discomfort that chronically affects that way you move and think.
 
Dealing with pain, soreness and injury
If you feel a sharp pain in a specific, centralized location, you may be feeling the beginnings of an injury. The pain may happen during the workout, a few hours after a workout, or the next morning. Often swelling may occur in the area as well. If this happens, the best thing to do is to rest, even if you feel like you can run through the pain (this usually makes it worse). We recommend the RICE method: Rest, Ice, Compression and Elevation. If pain and swelling persist after 2-3 days, we recommend seeing a doctor.
 
Ice, ice baby
Some of your training runs are going to put a lot of demand on your body. We recommend icing anywhere that feels sore or weak after long or hard runs. If it’s sore, ice it. If it has a tendency to get sore, but isn’t at the time, ice it. Proper icing technique is 20 minutes on and 20 minutes off. Never place the ice directly on your skin. Wrapping the ice in a dishtowel works really well.
 
Hydrate properly
Proper hydration is vital in your success on race day and during training, especially on your long runs. If you are running over an hour, then it’s time to think about where your water sources are along your run. If you don’t have access to drinking fountains, then consider bringing a small (8-12 oz.) water bottle with you to take sips out of along the way. There are also fuel belts with multiple water bottle holders or bring cash and pick up water along the way. Either way, don’t leave home without a hydration plan.
 
Remembering why

Training can be isolating and requires a lot of your time. Tap into your local and online MJFF community to stay connected to the cause and your reasons for deciding to accept the challenge in the first place. Also, reward yourself and thank others who are supporting you along the way (not just on race day).