Training Tips

Congratulations to our FLX Running Coach Amanda Nurse! She recently competed in the 2020 Olympic Marathon Trials and placed 92^th out of a group 500 women for a total time of 2:43:35.

Amanda is sharing a few training tips to help you achieve your own running goals, whether that’s placing in a 5K or completing your first marathon. 

Tip #1 Check your shoes. Runners should never have over 300 miles on a pair of running shoes! If you do, go to your local running store and have them access your running gait to fit your specific body and stride. Wearing the best shoe make/model for you will make running more comfortable, enjoyable, and will help you avoid common running injuries.

Tip #2 Use a Polar GPS Watch. When you run with this tracking device, your weekly workouts will be available on MyWellness, so you can log into the treadmill and let it do the work for you! Plus, it will help you stay on track and measure your progress over time.     

Tip #3 Eat a “good carb” snack or meal before you run. A good rule of thumb is to eat 1 to 2 hours before running to avoid cramps. I personally like to eat an english muffin with peanut butter, a half cup of oatmeal with a banana, a low-fat Greek yogurt with a handful of berries, or even a simple Cliff Bar.

Tip #4 Hydration is key. To figure out how much water you should be drinking each day, take your weight and divide it by 2. That’s the number of ounces you should consume each day. When you’re training, try to drink 16 ounces of water within 2 hours of your run.

Tip #5 Set goals. You should set small, attainable goals each week to keep you motivated. These smaller goals should help you attain your big picture goal, like competing in the Boston Marathon. 

Tip #6 Embrace the recovery walk. Walking lowers the heart rate and allows you to recover so you can get jogging again.

Tip #7 Find an inspirational mantra. Mine is “I think I can, I know I will!” Try repeating your manta before your run and when the workout is difficult. The positive mindset will help your body feel better and faster.

Tip #8 Use the correct gear when running outside. Wear thicker, full-length running tights, high socks, thick gloves for winter, and layers for summer. Marathon Sports on Boylston Street can help you with outdoor running attire or ask our team for recommendations.

Tip #9 Post-run fuel is just as important as pre-run fuel! Fill up on something packed with protein.