Whether you’re new to running or you’ve been racing for years, these tips for running will help you train for your next race.

(Feature photo by iStock.com/bernardbodo)

So, you’ve just signed up for a race. If you’re new to running, clicking “confirm” on your online race registration may leave you feeling a bit anxious. When should I start training? How should I train? Where do I find tips for running? For experienced runners who have logged many training miles, it’s back to the grind, possibly with the intention of crossing the finish line in a faster time. 

Whatever led you to sign up for a race, and no matter your experience level, there are several tips for running that will help set you up for a successful training and race experience. These tips include both the mental and physical sides of running because, let’s face it, we can’t be successful as runners by only focusing on one or the other. 

By following this advice, including what to look for in a training plan, the importance of experimenting with running nutrition, and goal-setting, you’ll personalize your training experience and feel better prepared for race day. Consider these five keys a guide for training for your next race.

• 1. Choose running shoes for your foot type. 
• 2. Find a running training plan that meets your fitness level and needs. 
• 3. Be kind to yourself and remember that speed is relative. 
• 4. Experiment with running nutrition before race day. 
• 5. Set your race goals — A, B, and C.

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1. Choose running shoes for your foot type. 

Before stepping onto the pavement (or trail, if that’s your thing), finding the right running shoe is a must. There are countless “best running shoes” lists out there, but just because a shoe model makes a list or gets the endorsement from an influencer doesn’t mean it’s going to be the best one for your foot type. 

Due to biomechanics and foot structure, we each have a unique running gait and pronate to a certain degree. Pronation refers to the amount the arch of your foot collapses inward as it makes contact with the ground between each stride. 

Runners who overpronate — their arch flattens and the ankle bends inward — run more efficiently and are less prone to injury in a stability shoe. Even the level of overpronation can be better addressed with certain stability shoes that offer more or less support. Runners who do not overpronate or who supinate (supination means their arches do not collapse and, instead, their ankles roll outward) run more efficiently and are less prone to injury in a neutral shoe. 

Your local specialty running store should be able to assess your foot type and running gait, watch you run in a variety of shoes, and make suggestions. You’ll then be able to assess cushioning preferences and overall fit to find the running shoe model that’s best for you. 

If you’ve never had your running gait assessed for running shoes, this is the place to start. Getting into the right running shoe from the beginning will make for a smoother, more comfortable, and less injury-prone training experience. 

Learn more about gait analysis and the different types of running shoes.  

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2. Find a running training plan that meets your fitness level and needs. 

When comparing training plans, it’s important to note that the weekly mileage and workouts can vary greatly. Week one may include a total of 10 miles in one plan and 30 miles in another. Make sure to choose a plan that’s realistic in relation to your current mileage and experience. Challenging yourself is great — and encouraged! — but aim to start with a plan that matches your fitness level. Workout challenges are likely to be incorporated in later weeks, as you work up to longer runs and stronger workouts. 

The training plan you choose should also be realistic to your scheduling needs. How many days per week do you want to run? Do your weekday runs or your long run need to fall on specific days? While some training plans are heavily structured, others allow for flexibility to choose your long run day or even plot out which days you’ll complete each weekly workout. 

Finally, if you have a specific race goal, choose a training plan that is designed to help you achieve it. For instance, if you’re just getting into running with the walk-run method and your goal is to run a full 5K with no walking breaks, follow a plan that increases the running segments over the training weeks until you’re running for a full 30 minutes before the 5K date. Likewise, if your goal is to run a specific time in the half marathon, follow a plan that incorporates speed workouts and tempo runs at specific paces and regularly refer to the pace chart the plan provides to stay on track. 

Looking for more personalized training guidance?
Consider working with a running coach.

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3. Be kind to yourself and remember that speed is relative. 

You’re bound to have a bad workout — due to the weather, lack of sleep, whatever the reason. Just because the workout didn’t go according to plan doesn’t mean you’re suddenly off-track or unlikely to reach your goal. If you need to take an unplanned day or two off, be kind to yourself. If you’re able to reschedule a key workout you missed, do so; otherwise, make minor adjustments as needed. For instance, if you miss a long run, consider decreasing your next long run by a mile or half-mile in order to avoid increasing your long run mileage too quickly from week to week.

Being kind to yourself also means not comparing yourself with other runners. This is especially important if you train with a friend or a group. If you’re following a training plan that includes speed intervals based on perceived effort (“run hard for two minutes”) or a specific pace, avoid keeping up with other runners and center the attention on your own running — same goes if your pace is faster than your training partner’s. Run together during the warm up and cool down, but reserve your workout for you. 

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4. Experiment with running nutrition before race day. 

While nutrition is an especially important topic for half marathons and marathons, understanding what foods are best for you on race day is key no matter the race distance. During your training plan, start experimenting with the foods you plan to eat the morning of the race, and test how long before the race start time you plan to eat. For example, if your plan is to eat a bagel with nut butter, 90 minutes before the race start time, wake up with enough time to try it out before your long runs to ensure the food settles properly and provides enough energy to fuel you.

If you plan to take gels, chews, or a sports beverage during your race, practice taking the same type and flavor at the mile markers you plan to on race day. Experimenting during your long runs allows you time to make adjustments — maybe you find that you need a gel at miles 6 and 10 instead of only mile 8, or you realize one brand is thicker in consistency than you prefer. 

Check out these tips from running coaches on what to eat before a race.

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5. Set your race goals — A, B, and C.

You may choose to set your race goals at the start of your training plan or as your race date gets closer based on how your training has progressed. Your A goal is your realistic ideal finish time if training and race day conditions all go according to plan. Your B goal is a time that you’ll feel good about in a scenario where things don’t go perfectly. A C goal is also great to have, and it can simply be to finish the race and enjoy the experience. 

Defining your goals helps maintain motivation throughout your training and measure your progress from start to finish. Even if your A and B goals become unattainable during the race, your C goal may keep your energy positive and push you across the finish line.

No matter your finish time, it’s worth celebrating, but setting a goal and achieving it can elicit a greater sense of pride for all the hard work you put in during your training. And as many runners will likely echo, once one goal is accomplished, it’s on to the next! 

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Disclaimer: This article is not intended to provide medical guidance. Before choosing to follow the running advice provided in this article, be sure to consult with your physician about your health and medical concerns. Running and exercising are done at your own risk, including any injuries or health issues you may encounter.

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