It’s no secret that Charlestonians love running – and visitors love running in Charleston.

Per usual, you can expect a ton of races this spring – from runs just for kicks to fundraisers for local causes to very serious competitions. And sometimes, you can even snag a t-shirt + a banana along the way. 🍌

If you’re not an avid runner, though, these marathons, 5Ks and dare we say 10Ks can seem intimidating. But you can get from your couch to a 5K in a couple of weeks – we promise.

Here are a few training tips to get you ready for a race from a professional – a.k.a. Stephanie Davey, MEd, ATC, PES, Athletic Trainer at MUSC Health Sports Medicine:

Start training early. The newer you are to running, the earlier you should start your training. Stephanie suggests a minimum of 4 months – but plan to start at least 6 months before your race if you’re new to running.
Follow a plan. (There are many plans you can find online.) Pick a plan that fits into your life and allows for some flexibility. Your plan should include cross-training days + rest days.
Pick shoes and clothing that work for your body. Invest in quality shoes that fit your feet. You may need multiple pairs through your training. Make sure that you wear your race clothing *prior* to the race – preferably on one of your long runs.
Focus on proper nutrition. Marathon training is not the time to start a new diet. Eat a well-balanced diet with healthy proteins, fats + carbs. Pre-running meals should be easily digestible. In the days leading to your race, pick foods that you know work well for you.
Hydrate. Learn how to hydrate on your runs. In addition to water, you should add in a sports or electrolyte drink on your long runs. Each race will supply different fluids, so find out what those will be + use them on your long runs.
Get plenty of quality rest. Rest and cross-training days will help your body heal and strengthen to stay healthy throughout your training.
Remember, it’s a marathon, not a sprint. Train and race at your *own* pace.

Feeling ready to set your pace? Check out 11 races happening in the Lowcountry this spring:

11 Charleston-area races worth training for: Spring 2020 👟

- Off-Road Duathlon | Sat., Jan. 18 | Laurel Hill County Park | $45+ | Three-part, beginner-friendly course with a 2-mile run start, 7-mile bike + 2-mile run finish
- Charlie Post Classic 5K and 15K | Sat., Jan. 25 | Sullivan's Island | $25+ | 5K run/walk + 15K run honoring the memory of Dr. Charlie Post, respected Charleston runner + physician
- Great Amazing Race | Sat., Jan. 25 | James Island County Park | $49+ | TV show-inspired competition for teams of two (open to adults + kids) racing around a 1.5-mile course
- Save the Light | Sat., Feb. 1 | Folly Beach Pier | $28+ | Half-marathon run and 5K walk/run to support the preservation of the Morris Island Lighthouse
- Cupid’s Undie Run | Sat., Feb. 15 | Folly Beach | $35 | ~1-mile fun run/party to help find a cure for neurofibromatosis (NF), a genetic tumor disorder that affects 1 in 3,000 births
- 15th Annual We Are Sharing Hope Race for Life | Sat., Feb. 29 | James Island County Park | $30+ | 10K, 5K and Hero at Home (virtual) race benefiting education for organ and tissue donation
- Hippie Dash | Sat., Mar. 7 | James Island County Park | $20+ | 70s-themed 5K fun run/walk for all ages (dogs welcome) that raises awareness and funding for individuals with disabilities
- 2020 Ashley River Adventure Race | Sat., Mar. 21 | Bridgman River Access / Future Ashley River Park Site, Summerville | $50+ | 5K trail run, 8-mile downriver paddle, post-race party, and Fun Float
- Cooper River Bridge Run | Sat., Apr. 4 | Ravenel Bridge | $55+ | Annual 10K run across the bridge between Charleston + Mount Pleasant with several ancillary events
- iFiveK | Sat., Apr. 9 | Riverfront Park, North Charleston | Registration cost TBA | Race + networking event for Charleston's tech professionals
- Mullet Haul Trail Run | Sat., Apr. 25 | Johns Island County Park | $28+ | 5K and 10K trail runs with post-race party ft. food, beverages + music

Click here to see a full list of races happening this year in Charleston County. 👟

What’s your favorite race in the Lowcountry? Tell us about it in the comments. Ⓟ

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