Training Guide
Click here to see a training guide designed to get you ready for a safe and successful Bellin Run, even if you haven't run or walked since last year's race.
Training Tips
Warm - Ups: Always include a 5 minute warm up and cool down before and after your training. The warm up and cool down should be a slow walk and can be worked into your training time. Beginning Runners! Remember duration is more important than intensity. If you have a hard time running the recommended times, try interval walk breaks.
For Example: A 1 minute walk every 3 minutes running and gradually increase the time you are actually running each week by 1 minute. You can work towards a 10 minute run with a 1 minute walk break every 10 minutes before going to a nonstop run.
Crosstraining: Recommended cross training includes biking, rowing, or weightlifting.
Stretching Tips
Correct stretching on a regular basis helps prevent injuries and improve performance. Stretching should include shoulders, arms, and especially legs.
- Warm up gently for 3 - 5 minutes
- Stretch after warming up (Do not stretch a cold muscle)
- Stretching should be pain free and relaxing
- Do not bounce when stretching
- Hold each stretch for 20 - 30 seconds
Fluid Replacement
Effective training requires that you rehydrate the body after each training session. Fluids will prevent dehydration and allow the body to perform efficiently. Water is preferred by the body.
- Drink 3 or 4 cups, 2 - 4 hours before activity
- Drink 2 cups, 1 hour before activity
- Drink during training as tolerated, and after training until satisfied
- Drink 10 to 12 cups daily during training
Running Injuries
Contact the Bellin Sports Medicine hotline at 920 430-4750.
