New Year, New Goals:

By Yardley Montague, Student Fitness Coordinator and Group Exercise Instructor, University of Virginia

Whether you are a seasoned runner or have just started eyeing those running shoes in a store-front window, now is the time to start training for the 2011 spring road races coming up in Charlottesville.

Read below to find specialized training programs for all fitness levels.

Mark your calendar

The annual Charlottesville Ten Miler is set for March 26 and the UVA Inauguration Volksmarch 5k & 10k events are planned for April 17. So spring is sure to have a race offering the perfect distance for any walker or runner.

Start training now

Make sure you are fully prepared for race day. Smart training is the most important step you can take in order to ensure a fun and successful race day.

First, visit the doctor and/or shoe store

If you are new to walking and running for fitness, see your doctor in order to get cleared for vigorous physical activity. It is important to build a habit of physical activity—consistency is key. And before starting to log miles, make sure you have shoes that are right for your feet. Visit a specialty running store to find a shoe that is the perfect fit for your foot and gait. (Don’t forget to show your Club Red card at Ragged Mountain Running Shop to get a 10 percent discount.) Get more great tips on how to find the right shoe and know when to retire your running shoes.

Warm up first, stretch last

As you begin your workouts, walk or jog at a slower pace for the first five to 10 minutes in order to warm up. Do the same after your run to allow your body to cool down. Also, always be sure to stretch after each run. Target the quadriceps, hamstrings, hip flexors, gluteals and calf muscles to avoid soreness and injury. 

Don’t forget to rest

Remember to spread out your rest days; if your goal is to walk or run five days a week, consider resting on Sunday and Thursday, for example, so your body has time to recover from your consecutive work days in between. Start out slower than your goal speed, especially during your longer runs, so that you maintain feeling energized from start to end. Conserving your energy at the beginning will help you finish faster and stronger. 

Set your pace, check your form

Whether you have a specific time goal in mind or are simply running to cross the finish line, remember to set your own pace. Remain conscious of your form: relax your shoulders and let your arms swing loosely (not stiffly) at your sides—elbows should be at a 90-degree angle.

As your foot strikes the ground, aim to “run soft” and land lightly on your heels. Lift your feet only a few inches off the ground—avoid exaggerated motions in order to run efficiently.

Aim to run at least three days each week—any less will not be enough to condition your cardiovascular system and build your endurance. Also, remember to incorporate enough nutrients and protein to support your strong body.

Make health your primary goal

Finally, keep in mind that no matter what your distance or goal time, being physically active and leading a healthy lifestyle are the ultimate rewards.  Good luck!

Beginner Walking Program, 5K
Beginner Walking Program, 10K
Intermediate Run/Walk Program, 5K
Intermediate Run/Walk Program, 10K
Advanced Running Program, 5K
Advanced Running Program, 10K