Whether this is your first Sunrise Stampede or your 35th it’s always a good idea to train smart to ensure a successful and fun race day. Here are a few training tips to keep you on track for a great virtual race!
- Acclimate to the heat. It can take up to two weeks for your body to get used to running in hotter weather. During those two weeks run at a slower pace or take walking breaks.
- Hydrate properly before, during, and after your run.
- Wear light colored, loose fitting clothing to stay cooler on your run. A hat and sunglasses are a necessity in Colorado.
- Slather on the sunscreen. Medical experts recommend a SPF of 30 or higher.
- If this is your first 10K don’t worry about speed; just cover the distance. Run at a pace at which you can comfortably carry on a conversation.
- Don’t forget to cross-train. Swimming, biking, stretching, and strength training are all excellent complements to a successful training plan.
- Listen to your body and take rest days so you are ready for your next run.
- Gradually increase distance if you are working up to your first 10K. Look for a recommended training plan online, or hire a coach to create a training plan tailored to your fitness level.
- Have fun by training with family or friends.
Preparing for a family fun run is a great way to enjoy time together and teach children about the importance of physical activity. Training for the Sunrise Stampede virtual 2-mile run as a family? Read below for some helpful tips on family training.
- Kids often have two speeds – fast and slow. Help them set the pace and encourage a mix of walking and running. Take rest breaks when needed.
- Go for a walk/run in the morning or evening when the temperatures are cooler.
- Be realistic about your child’s goals and capabilities. Younger children might need a mix of walking, running, and riding in a jogger or stroller.
- Start small – build up slowly until they are able to run one mile, then add on distance until you reach 2 miles.
- Hydrate properly before, during, and after your run.
- Slather on the sunscreen.
- Most importantly – have fun!