How to prepare for your first road race

Fall race season is in full swing! Less than one week until the Chicago marathon, 4 weeks until the NYC marathon, and my first ever 26.2 in Savannah, Georgia's Rock n' Roll marathon! Naturally this season is a time many people feel most inspired to be a part of a road race one day. It's hard to describe the magical feeling of being part of that crowd---thousands racing toward the same finish line. Not to win, but to finish. If you've done it before you know the exact feeling I'm talking about.

If you've made the choice to accomplish your first race or a new distance goal, you're already on the right track! So, where to begin? My top tips below...

1) Find your base

How long can you run without stopping?

Start by testing to see what kind of endurance foundation you are starting with. Whatever that mileage is, start there. Even if it's one mile or less, don't be discouraged! You will choose a race that allows you enough time to safely and properly build up your mileage.

2) Determine your distance goal, and sign up for that race NOW!

"Start before you're ready. Today seems like a good day...begin anywhere."

Visualization is a powerful tool. It's often what keeps me going during some of my hardest training runs. When you can visualize yourself on the race course and crossing the finish line, it pushes you to keep moving toward that goal. Find the race you want to complete and sign up for it before you're ready to run in it. This way you are already locked in and must hold yourself accountable to it!

When choosing a race, make sure it's a distance that allows you enough time to safely and properly build up your mileage. Don't be afraid to start slow either. If you've never done a 5K, think twice before going full throttle and registering for a marathon. Remember the old phrase, "slow and steady wins the race"? It reigns true. Put one foot in front of the other and conquer some smaller goals that will eventually lead to big victories.

3) Cross-training is key

Surprise! It's not just all about running.

If you're preparing for a race, that doesn't mean you are ONLY running to train for it.

I cannot emphasize enough the importance of cross-training. Varied movements and exercises not only help with overall strength and stamina, but also aid in preventing injury. When I trained for my first half marathon, I ran just twice a week. The other days were spent strength training, practicing yoga, biking, rowing, etc. Everyone's preferred style of training will be different, but be strategic with how you will vary your training and not overdo it with the miles.

4) Be gentle on yourself

Not everyday you feel like lacing up your sneakers, and that’s okay.

If this is your first race or new distance you'll be conquering, understand that it's meant to be challenging. You won't approach every training session with excitement because it's normal to be tired. It's normal to be afraid. And it's normal to be frustrated when things don't go as planned. Be easy on yourself. You've made the badass choice to push yourself in ways you never have before. Think of this as a privilege to be able to do this for yourself and your body. Movement itself is a privilege. Rest, don't quit, when things get tough and seemingly impossible. I promise you, it is.

With love, health & happiness,

Ciara