Don't stop running after you cross the finish line
Well, you've completed the Sun Run. Now it's time to collapse on the couch and give in to inertia, gravity, and snack food cravings.
Not so, says Running Room CEO John Stanton.
“You need to set a new goal. It gives you discipline. And you want to maintain the level of fitness you've achieved, and build upon that.”
Most runners train for at least 10 weeks leading up to the race.
“In that time, many people, especially if they're new to running, they will have seen a dramatic change in their overall level of fitness and confidence and mental well-being,” Stanton said. “They're probably sleeping better and they're probably eating better.”
To maintain that level of fitness and even improve upon it, he suggests making new goals, such as planning another 10k run.
“And set a target, such as a five-minute time goal. In other words, if you ran the Sun Run in 65 minutes, then your next race maybe you should try to break 60 minutes. And that five-minute increment or performance is what I call `an intelligent goal.' It's slightly out of reach, but attainable.”
Stanton says he likes to have three goals.
“My daily goal is to get my butt out the door. I want to make sure I get out there and get the exercise. Being consistent is a big advantage.
Then I want to have a seasonal goal. In the New Year, the Sun Run works perfectly for preparing for the spring run. In the fall, you might want to have another one, so you have those seasonal goals.”
The third, or “ultimate” goal, could be a destination goal — running a 10k, half-marathon or full marathon in another city.
“A goal like that, which is also a celebration goal, is more than just the run, and something you can do with other people. You don't even have to share those with others. The important thing is to write them down.”
It is OK to rest, though, following the run. Stanton suggests “about 10 days of easy running. People shouldn't be doing any speed work or hills or fast runs. They should just run for fun.”
As for preparing for the April 24 race day, Stanton advises anyone who might be a little nervous to trust their training.
“Reflect on how far you've come. Have confidence in the training that you've done. Stick to the program. It's not like university, where you can cram. Take your rest and recovery in the week leading up to the race. If you ask runners what their experience was like, 90 per cent will tell you they were able to run more and faster on race day because of the adrenalin and excitement and focus. The other thing to remember is that the Sun Run is as much a celebration and party as it is a run. There's no pressure.”