Are you training for the KY History Half-Marathon, 10K, 5K or another race in the fall? If so, you are going to want to tune in for this blog post because we have all the information you need to improve your current training program and reach your coals injury-free!

First, make sure that your training plan includes plenty of cross-training. This means that you aren’t ONLY running each week. Your weeks should include your tempo runs, hills, intervals, and long runs, but it’s incredibly important that you build muscular strength and endurance outside of the cardio of running. Strength-training includes weightlifting, Pilates, CrossFit, Barre, and HIIT classes. The good thing about these strength-based workouts is that they incorporate body movements and muscular contraction that just running cannot provide. For example, running is a forward-facing, forward-moving action. But in order to improve form, speed, and reduce risk of injury, you also need to build and develop the muscles involved in rotational movements.

Core-specific training is also imperative to keeping you out on the road/trails. A well-developed core can help a runner maintain upright posture, balance, and alignment. Focusing on ab workouts like planks, bear crawls, and hip bridges will build and strengthen those muscles and protect the bony structures like your hips and spine.

Let’s also talk about the importance of flexibility when it comes to your training program. No, I’m not talking about moving the time of your run from morning to night. I’m talking about yoga, stretching, and foam rolling. Building in days for yoga or another form of intentional stretching will help those muscles relax and recover from strength and cardio training.

Finally, and MOST importantly, put rest days in your training plan. This is non-negotiable. Overuse injuries are the MOST common for runners and if you are able to listen to your body, respect what it tells you, and plan for rest, you will be able to keep running rather than ending up back in PT (although we would LOVE to see you again!).

And that’s it! Cross training with strength, flexibility and rest is the cornerstone of any good running training plan. Make sure yours has all of them and stick to it!

Are you training for the KY History Half-Marathon, 10K, 5K or another race in the fall? If so, you are going to want to tune in for this blog post because we have all the information you need to improve your current training program and reach your coals injury-free!

First, make sure that your training plan includes plenty of cross-training. This means that you aren’t ONLY running each week. Your weeks should include your tempo runs, hills, intervals, and long runs, but it’s incredibly important that you build muscular strength and endurance outside of the cardio of running. Strength-training includes weightlifting, Pilates, CrossFit, Barre, and HIIT classes. The good thing about these strength-based workouts is that they incorporate body movements and muscular contraction that just running cannot provide. For example, running is a forward-facing, forward-moving action. But in order to improve form, speed, and reduce risk of injury, you also need to build and develop the muscles involved in rotational movements.

Core-specific training is also imperative to keeping you out on the road/trails. A well-developed core can help a runner maintain upright posture, balance, and alignment. Focusing on ab workouts like planks, bear crawls, and hip bridges will build and strengthen those muscles and protect the bony structures like your hips and spine.

Let’s also talk about the importance of flexibility when it comes to your training program. No, I’m not talking about moving the time of your run from morning to night. I’m talking about yoga, stretching, and foam rolling. Building in days for yoga or another form of intentional stretching will help those muscles relax and recover from strength and cardio training.

Finally, and MOST importantly, put rest days in your training plan. This is non-negotiable. Overuse injuries are the MOST common for runners and if you are able to listen to your body, respect what it tells you, and plan for rest, you will be able to keep running rather than ending up back in PT (although we would LOVE to see you again!).

And that’s it! Cross training with strength, flexibility and rest is the cornerstone of any good running training plan. Make sure yours has all of them and stick to it!