...or how you can prepare yourself physically to cross the finish line at the Swiss Women's Run Bern with a smile.
Regardless of whether you are an experienced runner or a beginner: regular training in the weeks and months leading up to the Swiss Women's Run Bern can significantly increase your chances of success and help you to tackle the 5 or 10 kilometers through Bern with a positive feeling. In this blog post, you will find valuable tips to optimize your preparation for the women's run and ensure that you stand at the starting line on 9 June full of confidence.
1 How many weeks of preparation are optimal?
Let's start with the golden question: How long should your preparation time be? Basically, the earlier the better. But don't panic if you're running late. For beginners, we recommend a preparation period of around 12-16 weeks - more won't hurt, of course. If you already have some running experience or your ambitions are not quite as high, you can shorten this time slightly. The aim is to give your body the opportunity to get used to the exertion and build up your fitness at the same time.
2 How many training sessions should I do per week and what should I pay attention to?
You can make noticeable progress from three running workouts per week. Make sure your training sessions are varied: A long, steady run, a slightly shorter, brisk run and interval training (high intensity alternating with breaks) provide a good mix.
Be careful if you significantly increase the frequency of your training. Ideally, this should be done slowly and gradually. It would be perfect to increase the number of training sessions per week and half-year by a maximum of 1 training session.
Don't forget to plan rest days, because recovery is just as much a part of training as running itself. And most importantly: listen to your body! If you feel pain or fatigue, you should take a break or adjust your training.
3 Training with the help of a plan
You can also simply leave the entire planning of your training to running.COACH, the official training plan provider of the Swiss Women's Run Bern. running.COACH will create a customized and dynamic running training plan for you, which will optimally prepare you for the Women's Run based on your current fitness level. Take advantage of the special offer when registering for the women's run (4 months training plan for CHF 40) or test running.COACH via this link Free of charge for 2 weeks.
4 preparatory runs in view of the Swiss Women's Run:
In addition to regular training, one or two preparation runs are also a great thing. They give you the opportunity to run in competition-like conditions and test your equipment. You can also reduce your nervousness before the actual event and get a feel for the race pace. Find a few local races or organize a small competition yourself with friends.
5 tips for eating before training:
The right nutrition before running training can have a significant impact on your training performance. Three hours before training is the ideal time for your main meal, which should ideally contain easily digestible carbohydrates. If you still need some energy 1-2 hours before the start, choose light snacks such as a low-fat sandwich, a sports bar or a banana. These provide quick energy without weighing you down. It is important that you find out what works best for your body - nutrition is as individual as your training.
6 Find motivation:
The key to perseverance? Set yourself small, crisp goals and reward yourself when you achieve them. A new song for the playlist after every workout or a delicious, healthy meal can work wonders. A training buddy can not only boost your mood, but also your motivation. In short: find what drives you and make it your constant companion on the way to the women's race.
7 And finally: have fun!
Don't forget to have fun! Preparing for the Swiss Women's Run Bern is not only hard work, but also a chance to challenge yourself and see what you can achieve. With every training session, you will become stronger and more confident. So, lace up your running shoes and get going - Bern is waiting for you!
This text was written in collaboration with our partner running.COACH
PS: And THIS HERE is not suitable interval training, by the way ;-).
