Training Opportunities & Nutrition, Hydration for Runners

Train for the Bellin Run

Founded in 1977, the Bellin Run has always strived to promote and support health and fitness in our community, and our training resources are designed to help you reach your personal goals.

Training Opportunities

Training for a race can sometimes be overwhelming, especially knowing where to start. That is why we are proud to offer multiple training opportunities so you can find what works best for you.

Bellin Run 10K & 5K Training Plan

We invite you to use our Bellin Run 10K & 5K training guide. This plan is broken down for 10K runners, 10K walkers and 5K participants, and it begins at the end of March and ends two days before race day.

In the training guide, you will also find information on our walk-in injury assessment, running assessment and the Titletown Wellness Race Series.

For any other training plan needs, please contact our running expert, Nate Vandervest.

Wednesday Training Runs

Starting in March, we offer training runs every Wednesday at 6 p.m. Training runs start and end at Bellin Health Titletown Sports Medicine & Orthopedics, and there are two different distances depending on what you are training for. Runners and walkers are encouraged to participate regardless of experience.

Week: Date	5K Plan (mi)	10K Plan (mi)
Week 1: March 26	1.5	2
Week 2: April 2	1.5	2
Week 3: April 9	1.5	2.5
Week 4: April 16	1.5	3
Week 5: April 23	2	3.5
Week 6: April 30	2	4.5
Week 7: May 7	2.5	4.5
Week 8: May 14	2.8	5
Week 9: May 21	3	5.5
Week 10: May 28	3.5	6
Week 11: June 4	3	4
Week 12: June 11	1.75	2.75

Bellin Running Crew

The Bellin Running Crew is a year-round running program that anyone can join. There is a collective goal of keeping the community active and healthy throughout the year. You will also find the latest information regarding the Titletown Wellness Race Series.

Anyone who is interested in running or walking, from beginners to experienced runners, is encouraged to join the group's training activities.

Staying Healthy Ahead of the Bellin Run

There are many components to staying healthy while training for a race, and we are here to help you through each step.

Running Assessment

Whether you are new to running or a seasoned racer, a running assessment using our state-of-the-art technology will provide you with valuable information on your stride and an at-home training program based on the findings with the goal of helping you run pain-free.

Learn more about running assessments

Nutrition & Hydration

As a runner, ensuring you have a balanced, filling diet of carbohydrates, fat and protein is key.

Fueling your body with carbohydrate- and protein-rich foods within 45 minutes after you exercise is critical for recovery and muscle repair. Some great options include:

Beans
Cheese
Cottage Cheese
Eggs
Fruit
Greek Yogurt
Meat
Nuts
Peanut Butter
Sport Bars
Tofu
Vegetables

Hydration is another important element of staying healthy. It is generally recommended to drink 80 to 96 ounces of water daily when you are training. It may also be helpful to:

Drink three to four cups two to four hours before activity
Drink two cups one hour before activity
Drink during training as tolerated and after training until satisfied

Schedule an appointment with a Bellin Health registered dietician

Common Running Injuries & Walk-in Orthopedic Injury Clinic

If you are experiencing pain in your calf, knee, shin, hamstring, lower back, lower leg, in the arch or heel of your foot or behind your kneecap, we invite you to visit the Bellin Health Titletown Walk-In Orthopedic Injury Clinic so your symptoms can be assessed, diagnosed and treated. Receive same-day care, allowing you to get back to training for the Bellin Run quicker.

Common running injuries include:

Achilles Tendonitis
Calf Strain
Hamstring Strain
Iliotibial Band Syndrome
Knee Meniscal Injuries
Patellofemoral Pain Syndrome ("Runner's Knee")
Plantar Fasciitis
Shin Splints
Tibial Stress Fracture