Health and Fitness: Training for the Big Race

With the fall season fast approaching, many people enjoy outdoor activities as the weather starts to cool. Two upcoming Air Force outdoor events will be held in September 2020 that can be enjoyed by both spectators and participants. The Air Force is joining in the fun at the 27th Annual Mountain Home Air Force Appreciation Day Fun Run/ Walk on Friday, September 11, 2020, in Mountain Home, ID. Another event is the 24th Annual Air Force Marathon. This year’s in-person endurance event has been canceled, but you can still run the virtual event any day between September 1-30, 2020. You may run, walk, or run/walk the full distance wherever you want – around your neighborhood, on a treadmill, or any course of your choosing. Both the Marathon and the Fun Run are challenging ways to optimize good health while enjoying the outdoors and the camaraderie of others; however, chances for an enjoyable time will increase for participants if they follow proper runner’s protocol.

It is important to keep in mind that both marathons and fun runs require training before the run to keep your body, mind, and spirit in optimum condition. The following provides guidelines for training schedules for the different races.

• A 5K is 3.1 miles and requires approximately four to eight weeks of training.
• A 10K is 6.2 miles and requires approximately eight to 12 weeks of training.
• A half-marathon is 13.1 miles and requires approximately 12 to 14 weeks of training.
• A marathon is 26.2 miles and requires approximately 20 to 24 weeks of training.

When training, it is helpful to run on soft surfaces such as grass, dirt, sand, synthetic tracks and fields, and sprung wood floors to decrease the amount of shock that the runner’s bones and muscles have to absorb. This precaution will help prevent shin splints, which is pain along the shinbone (the large front bone in the lower leg), due to overuse.

Experts recommend warm-up exercises before running and cool-down exercises after running to prevent injuries. Studies show that dynamic warm-up activities that utilize the muscles used when running can be helpful for both warm-up and cool-down time. Dynamic stretching is a stretch that is not held for any length of time and includes movements to warm up the body. Some dynamic stretches for warm-ups could include walking lunges or jumping jacks. Some dynamic stretches for cooling down could include hamstring stretches, arm and ab stretches, and butterfly stretches.

Choosing the right running shoe helps to ensure that your run is more enjoyable. With so many running shoes to choose from, it is essential to find a shoe that has a footprint shape that matches your foot and is made of durable materials that provide traction without being too heavy or stiff. The shoe must be responsive and provide a comfortable cushion and also a platform so you can firmly push off the ground when you run. Your shoes should provide stability for support so your foot can move comfortably. It can be a good idea to buy your running shoes in the evening because feet swell throughout the day, so a larger size may be needed to fit comfortably.

It is also essential to find the right socks and clothing when running a long distance, and, although this decision can be based on personal preference, there are a few things to consider. Cotton socks can lead to blisters because the fabric can rub your feet, causing friction. One solution could be a comfortable, form-fitting dry-fit sock. Socks with toe seams can also cause blisters, so many people avoid wearing these.

It is vital to stay hydrated both before and after a run. It is advisable to drink one or two bottles of water before you set out to run. Loose fit cotton clothing should be avoided while running because it can cause chafing and irritation to the skin. Many people prefer running shorts that are made of flexible nylon to encourage freedom of movement, while other people prefer tight lycra shorts that provide support and prevent chafing. Petroleum jelly can also be used on the body to prevent rubbing and chaffing. If the weather is cold, then several lightweight layers, with the base layer fitting snugly, is often preferred.

It is vital to stay hydrated both before and after a run. It is advisable to drink one or two bottles of water before you set out to run. According to some experts, if you run for under one hour, you should drink at least 3 to 6 ounces of water every 15 to 20 minutes of a run. Some runners invest in hydration belts that are worn around the waist and can hold up to four 6-ounce bottles. This equipment frees up your hands while running and still provides a way to drink the water you need to complete the run. Hydration backpacks are another option to free up your hands while running. This backpack has a bag inside that can hold from 70 ounces to more than 3 liters of fluid. During sponsored races, volunteers may be posted at designated hydration stations to hand out water to runners to help keep them hydrated.

Running apps are available for smartphones to help track the distance that you travel, your speed, and how many calories you are burning. You can even map out your route using your running app. Some running apps can measure your progress and workout history and provide a variety of training plans.

As with any new exercise program, experts advise that you consult your physician before beginning the program. You should also immediately consult your physician if, at any time during your workout, you feel pain, feel faint, or have any kind of significant physical discomfort.

This year’s 27th Annual Mountain Home Air Force Appreciation Day Fun Run/Walk and the 24th Annual Air Force Marathon virtual events are great outdoor activities to enjoy while anticipating the changing of seasons from summer to fall. Whether you intend to be a spectator or a participant, the camaraderie can be enjoyed either way, and there is plenty of time to train for next year’s activities if you start planning now.