Top Ten Training Tips for 2023

1) You can make running in the heat easier by being fitted with the proper running gear. Visit a specialty running store and let the knowledgeable staff provide you with the basics. Try running early in the morning and later in the evening. It may be helpful to split up longer mileage by pulling double duty.

2) If you feel your running has caused an injury, visit a medical professional, personal trainer, or physical therapist immediately. Take an active role in your rehabilitation. By taking control of the situation early on, you’ll combat feelings of helplessness.

3) How you hold your head while running is key to your overall posture. Look ahead naturally rather than looking down at your feet. This will straighten your neck and back. Try to keep your muscles relaxed.

4) Try not to force your workouts. Run in the present, not how you ran ten years ago or how you expect to run three months from now. You will benefit if you stay in the moment.

5) Don’t overthink a workout or race once you plan for training or a race. You’ll build up too much anxiety and won’t leave yourself flexibility if things don’t go as planned on race day.

6) Train with other runners. You’ll be surprised how adaptable you will be when you run with others faster than you. Try running with a group like the IMT Des Moines Marathon Running Club once or twice weekly. You’ll see the results.

7) Keep your training routine fresh. Make changes to running routes. Buy new running apparel occasionally to keep running fun and inspiring. Cross-training can provide a workout routine when running isn’t an option.

8) Remember to plan for recovery. After a hard or long run, take an easy day or reward yourself with a day off. Rest and recovery are just as important as the next scheduled run.

9) Training on a soft surface such as dirt reduces the shock on your bones, muscles, and cartilage. You’ll recover from long runs faster and reduce your risk of injury. Be sure to train on hard surfaces if you run in a race on the roads.

10) Do a 2-mile or 3-mile marathon pace run in your marathon outfit and shoes four or five days before the marathon. Picture yourself on the course running strong and relaxed. This will help to boost your confidence and lock you into your race pace on race day.

Before embarking on a marathon or half marathon training program, the IMT Des Moines Marathon encourages you to consult a physician, physical therapist, or personal trainer if you are a beginning or intermediate runner/walker with aspirations of completing a marathon or half marathon.

For more information about preparing and training for race day, visit www.desmoinesmarathon.com.