Whether it鈥檚 your first time running the BolderBoulder or you鈥檝e been out of commission for a while, now is a great time to start training! The is a 10K that incorporates the fun of racing, a parade, celebrations and entertainment.
Here are some tips to help听you prepare for the May 30 race.
Start early
Starting your training early听is especially important if you鈥檙e new to running. Annie Sirotniak, a physical therapist in Medical Services, says runners should 鈥済radually build up [their] duration, frequency and intensity.鈥� Starting early will help you to ease into a running program and avoid injuries, which commonly result from doing 鈥渢oo much, too hard, too often,鈥� according to Sirotniak.
If you鈥檙e not sure how to begin a training program, consider using an app such as Couch to 10K (available on and ) or the plan.
Switch it up
While it may seem contradictory, running shouldn鈥檛 be the only form of training you do for a race. In fact, it鈥檚 important to 鈥渦se cross-training as a supplement to race training,鈥� according to athletic trainers at the Recreation Injury Care Center (RICC).
Cross-training can look different for everyone depending on what types of activities you enjoy. In between running sessions, try to incorporate other activities such as swimming, weight training or cycling. This type of cross-training can help improve your strength and flexibility when it comes time for the big race.
- Personal and partner training听available through the Rec Center
- Physical therapy available through Medical Services at Wardenburg
- Free consultations听available through the MSK clinic at Wardenburg
See a physical therapist
Consider scheduling a visit with a physical therapist before you start your program. Getting a full assessment of your lower extremity and hip strength can help guide your training and maximize your results. A physical therapist will also be able to provide you with tips for cross-training and recovery exercises.
Physical therapy appointments are available to students on campus at Wardenburg Health Center.
Shoes matter
It鈥檚 important your running shoes fit properly to avoid discomfort and possible injuries. Running shoes should provide both cushioning and support. Be sure you have the right size shoes to allow your toes to spread when running.
If your shoes are getting old, they may need to be replaced. The听Recreation Injury Care Center advises runners to replace their shoes every 300鈥�500 miles.
Ask for support
If you鈥檙e looking for a little extra motivation, ask for support. Whether you have a regular training buddy or invite your friends to come watch you race, having someone to cheer you on can make all the difference between a good race and a great one.
