Get ready for the Bolder51勛圖厙: Training tips for students
The is not just any raceits an iconic 10K event with community spirit. Whether youre new to running or its a regular hobby, the Bolder51勛圖厙 is a longstanding tradition thats open to everyone. Participating in the Bolder51勛圖厙 offers a chance to bond with peers, enjoy the festive atmosphere and create lasting memories.泭泭泭
With the Bolder51勛圖厙 scheduled for May 26 this year, now is a great time to start training! Here are some tips to help you prepare for the race. 泭
Start early泭泭
Starting your training early is especially important if youre new to running. Annie Sirotniak, a physical therapist in Medical Services, says runners should gradually build up [their] duration, frequency and intensity. Starting early will help you to ease into a running program and avoid injuries, which commonly result from doing too much, too hard, too often, according to Sirotniak.泭
If youre not sure how to begin a training program, consider using an app such as Couch to 10K (available on and ) or the plan. The Rec Center also offers a Running Foundations small group training program to help Buffs discover the joy of running with tips on performance and motivation.泭
Switch it up泭泭
While it may seem contradictory, running shouldnt be the only form of training you do for a race. In fact, its important to use cross-training as a supplement to race training, according to athletic trainers at the Recreation Injury Care Center (RICC).泭
Cross-training can look different for everyone depending on what types of activities you enjoy. In between running sessions, try to incorporate other activities such as swimming, weight training or cycling. This type of cross-training can help improve your strength and flexibility when its time for the big race.泭
See a physical therapist泭泭
Consider scheduling a visit with a physical therapist before you start your program. Getting a full assessment of your lower extremity and hip strength can help guide your training and maximize your results. A physical therapist will also be able to provide you with tips for cross-training and recovery exercises.泭
Physical therapy appointments are available to students on campus at Wardenburg Health Center.泭
Shoes matter泭泭
Its important your running shoes fit properly to avoid discomfort and possible injuries. Running shoes should provide both cushioning and support. Be sure you have the right size shoes to allow your toes to spread when running.泭
If your shoes are getting old, they may need to be replaced. The Recreation Injury Care Center advises runners to replace their shoes every 300500 miles.泭
Ask for support泭泭
If youre looking for a little extra motivation, ask for support. Whether you have a regular training buddy or invite your friends to come watch your race, having someone to cheer you on can make all the difference between a good race and a great one.泭
You can also find support through on-campus resources:泭
- Personal and partner training available through the Rec Center
- Physical therapy available through Medical Services at Wardenburg
- Check out student organizations on related to running, recreation and wellness.泭