Twin Cities in Motion

Life Time Fitness Training Tips

posted on Fri, Aug 5 2011 11:55 am by Rebekah Mayer- Life Time Fitness

Runners training for the Medtronic Twin Cities Marathon weekend events are currently nearing their peak mileage levels.  At this time, the training stress is high from both volume and intensity, and runners need to monitor their bodies to stay healthy.  Here are some tips:

  • Increase mileage by no more than 10% per week
  • After 2-3 weeks of increasing mileage, take a recovery week with lower total mileage
  • Avoid running two hard sessions on consecutive days, as this creates greater fatigue and chance of injury.  In many cases, a hard workout can successfully be followed by a long slow distance run.
  • Plan an easy day after your longest runs.  Most of our training groups at Life Time Run do their long runs on Saturday, so Sunday is a rest or easy run day before our next hard group session on Mondays.
  • Plan recovery activities. Gentle stretching after hard workouts, hydration & refueling, cold water bath, compression socks and massage can be helpful.
  • If planning a “test race” within the last two months of training, take appropriate time to recover after the race before resuming intense training.
  • Allow 3-4 weeks of tapering (reduced mileage) before a marathon, and roughly 2 weeks to taper for a 10-mile race.  7-10 days is an adequate taper for a 5K or 10K race.  Plan to maintain your intensity during taper, but decrease volume. 
  • Find some running buddies or a training class to make your long runs more enjoyable!  Carrying on a conversation also helps to keep you at an aerobic intensity that will promote using fat as a fuel.  This will help you to burn more fat (and less carbs) on race day, pushing out “the wall”.
  • Practice the type of fueling you will use on race day.  Match your sports drink to what is available on the course if you plan to use that.  Train with the same gel you will use on race-day as well, so you can test your tolerance to it.

 

Enjoy the rest of your summer running!

Rebekah Mayer

National Training Manager

Life Time Run