It’s time to gear up for spring races in the norther hemisphere. Hopefully, you’ve been following a maintenance program through the winter months. How much you need to increase your miles will depend on where you are at and what your race distance is.
If you have a standard training program you’ve found on the internet (you can find mine above) or in a book, find the week that matches what you have been doing and start from there.
As you increase your miles, don’t forget the two golden rules of running: First, only increase your miles by ten percent each week; and second, every fourth week should be a rest week, reduce your miles by twenty to twenty-five percent.
After deciding where to start and working out the details of your training plan, think back to the things you struggled with last season. It could be loads of things, hydration, fueling during runs, falling a lot, climbing, or descending. Ideally, you worked on these issues while you were doing maintenance, but… Once you have a few things you’d like to work on, brainstorm different ways you can address the problem.
Hydration: this is something you have to stay on top of from the very beginning of a race/run. Find a way to remind yourself to keep drinking. Don’t chew gum because it increases saliva. You’ll drink if your mouth gets dry. Try taking little sips frequently or longer pulls every mile (when your garmin beeps). You could count your steps and sip every one hundred. Keep in mind you need to think about electrolytes too.
Fueling on the go: this is another one you have to stay on top of from the beginning of the race/run. You may want to eat something small before the race starts. Don’t over eat the night before to the point where you can’t eat the next morning. Eating something small every hour is the best way to sustain your energy throughout the race/run. Find different things you can tolerate, in case something makes you sick or is just unappetizing. Try different amounts of food too. It may be easier for you to eat more frequently, even every half hour or twenty minutes, just taking bites of things.
Falling a lot: You might just be clumsy, but I doubt it. Muscle imbalances can cause falling as can not paying enough attention to where you are putting your feet. Maybe your feet are not fast enough to prevent tripping or changing your foot placement once you figure out it’s precarious. Another problem could be your balance and proprioception. Muscle imbalances between your outer thigh and inner cause instability in your lower leg, ankle and foot. Having high arches can also cause some instability. Working on agility training with a speed ladder helps with foot placement and being able to move them quickly. Balance, proprioception, and core exercises will help as well.
Climbing and descending: just do it. A lot. You can also add strength training to your routine; for climbing focus on hamstrings and glutes; for descending, core and quads.
The goal is to go into your spring races stronger than you did your pervious fall races and certainly stronger than last spring’s races.