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!

  1. 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.
  2. Hydrate properly before, during, and after your run.
  3. Wear light colored, loose fitting clothing to stay cooler on your run. A hat and sunglasses are a necessity in Colorado.
  4. Slather on the sunscreen. Medical experts recommend a SPF of 30 or higher.
  5. 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.
  6. Don’t forget to cross-train. Swimming, biking, stretching, and strength training are all excellent complements to a successful training plan.
  7. Listen to your body and take rest days so you are ready for your next run.
  8. 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.
  9. 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.

  1. 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.
  2. Go for a walk/run in the morning or evening when the temperatures are cooler.
  3. 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.
  4. Start small – build up slowly until they are able to run one mile, then add on distance until you reach 2 miles.
  5. Hydrate properly before, during, and after your run.
  6. Slather on the sunscreen.
  7. Most importantly – have fun!