Living in the Bitterroot Valley means you're surrounded by breathtaking views and endless outdoor activities. Running is a popular way to explore the valley and stay active, but it can be intimidating to start or improve your running routine without proper guidance. As a wellness center that has worked with many runners in the area, we know the importance of a structured training plan to help you reach your running goals safely and effectively. In this article, we’ll share tips on how to train for your next race, whether you're a beginner or a seasoned veteran looking to improve your race time. We’ll give you the tools you need, so you can enjoy the beauty of the Bitterroot Valley while staying healthy and active.

Tips to prepare for your next run:

Start slow: 

If you're new to running, don't try to do too much too soon. Start with a combination of running and walking, gradually increasing your running time and decreasing your walking time over several weeks. Going past what your body is accustomed to can lead to injury, like those pesky shin splints. Early injuries are not only discouraging, but can put you behind schedule of reaching your goals.

Mix up your workouts:

Incorporate different types of runs into your training plan, such as tempo runs, interval runs, and long runs. This will help you improve your endurance, speed, and overall fitness. Maybe even mix in a trail run, there’s plenty around! 

Don't forget strength training:

Running can be tough on your muscles and joints, so it's important to build strength in your legs and core to help prevent injuries. Exercises like squats, lunges, and planks can help improve your running form and prevent common running injuries. These also make for great warmups before your run!

We even did a workshop for preventing common injuries for those who live an active lifestyle, check it out here!: (Link to Coffee with the Docs)

Stay consistent:

Consistency is key when it comes to training for a 5K. We all know getting up to run in the morning is tough, especially with Montana’s sporadic weather pattern. Try to run at least three to four times per week, and don't skip your long runs or speed workouts. 

Listen to your body:

If you feel pain or discomfort while running, stop and take a break. It's better to rest and recover than to push through an injury and make it worse. As we mentioned, injuries can put you behind schedule, so it’s better to be safe than sorry! You can also schedule an appointment with us. We’ll help you assess the best course of action to get you back on track (pun intended).

Warmup Properly:

Warming up properly before a run can help prevent injuries and improve your overall performance. Here are five effective warm-up exercises that every runner should include in their pre-run routine:

Jogging or Brisk Walking: 

Start with a few minutes of light jogging or brisk walking to increase your heart rate and warm up your muscles. The goal isn’t to blaze a trail from the start. Simply focus on getting that blood flowing!

Dynamic Stretching:

Perform dynamic stretches that involve movement, such as leg swings, walking lunges, or high knees. These stretches can help increase flexibility and range of motion.

Strides: 

Strides involve running short bursts at a faster pace than your normal running speed. They help improve your running form, increase blood flow, and warm up your muscles.

High Knees:

High knees are a great exercise to warm up your lower body. Stand in place and lift your knees up towards your chest as high as possible while maintaining good posture.

Butt Kicks: 

Similar to high knees, butt kicks involve lifting your heels up towards your glutes as high as possible while maintaining good posture. This exercise helps to warm up your lower body and increase flexibility.

We hope that incorporating these tips and warm-up exercises into your routine will help you improve your performance, prevent injuries, and make your runs more enjoyable. At Active Care Wellness Center, we understand the importance of running to the Bitterroot community and are dedicated to helping runners achieve their fitness goals safely and effectively. If you're in need of further assistance or have any questions, please don't hesitate to reach out to our team of experienced professionals. We welcome runners of all levels to come and see how we can help you achieve your fitness goals. Schedule an appointment with us today: https://www.activecaremt.com/