Training

Enduring health requires goals and a plan – then working to achieve those goals. Make the Bellin Run one of those goals and then assure you do your best by training to do your best.

We’re here to help you achieve your goals. Here, you’ll find resources to assist you. Also, training classes are free, and so is our injury hotline, answered by licensed athletic trainers.

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.

Cross training: 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.