Begin training now for this year’s Bellin Run

February 21, 2011

A successful and fulfilling Bellin Run experience often depends on a participant’s level of preparation. That’s why organizers are encouraging this year’s run/walk participants to start training early.

The 35th annual Bellin Run will take place at 8 a.m. on Saturday, June 11. The 10K (6.2-mile) road race takes participants through streets in the city of Green Bay and the village of Allouez.

Preparing for the annual 10K event through a regular training regimen is one way to ensure participants have a positive and rewarding physical experience, said Nate Vandervest, a strength and conditioning specialist at Bellin Health Sports Medicine.

Vandervest offers five basic tips for training for the Bellin Run:

•    Be consistent: Set a running/walking schedule and stick to it. Plan to get out three to five times each week depending on your individual goals and fitness level.
•    Strengthen your muscles: Work on getting stronger in all the major muscle groups, especially your legs and your core. Getting stronger will help your body deal with the stress of running and will also help prevent injury.
•    Work on flexibility: Proper warm up, cool down and stretching are essential to keeping your muscles loose.
•    Focus on nutrition: Eat healthier, with smaller portions and more frequent meals and you will be amazed at how much better you will feel.
•    Select the proper training gear: There are hundreds of running shoes out there, just make sure you are running in the pair that best fits you biomechanically. Also, try to invest in running shorts and shirts that are high-tech. They do a better job of keeping you cool and wicking moisture away from your body.

Although the winter weather offers a ready-made excuse for putting off training, there are things you can do to jumpstart your outdoors training even in cold weather, Vandervest said.

He offered a number of cold-weather running tips:

•    Dress as if it is 10-15 degrees warmer outside
•    Do your warm up inside before heading out in the cold
•    Remember to hydrate
•    Dress in layers
•    Wear sweat wicking fabrics
•    Wear a wind breaking outer shell
•    Carry a facemask and extra gloves
•    Run into the wind first if at all possible
•    When finished don’t stand around in your cold, sweaty clothes for too long

For more tips or questions about training for the Bellin Run, call the Bellin Health Sports Medicine Hotline at (920) 430-4750.