1. Staying injury free
Training takes 12 to 18 weeks of commitment and consistency. Depending on your fitness level, increase your mileage by no more than 10% each week. Allow rest and active recovery days to help your body heal.
2. Strength training
Strength training 1 to 2 days a week will help your body prepare and lower your risk of injury. Don’t forget to include working your core, hips and glutes.
3. Hydration planning
Make a hydration plan for race day. You don’t want to lose more than 2% and 3% of your body weight. Know your sweat rate by weighing yourself before and after training runs.
4. Warming up and cooling down
Warming up before a run opens your blood vessels to increase blood flow and allows your heart rate to increase slowly.
Cooling down after a run decreases heart rate and blood pressure slowly, which helps prevent dizziness.
Learn more about the locations of our Sports Medicine Clinics within the Dartmouth Health system.