Running Race Prep: Training Tips

I’m Training for a Race—What Should I Do?

So, you signed up for a race… now what? Preparing your body properly is essential for improving performance and reducing the risk of injury. In this series, we’ll cover the basics of race preparation, including training programs, cross-training, and other key considerations.

Today, we’ll start by discussing training programs.

Training Programs

There are countless training programs available, ranging from free online plans to paid, customized options. No single program is perfect for everyone, but there are important guidelines that can help you choose and follow a plan safely and effectively.

One of the most significant risk factors for running-related injuries is a sudden increase in training load. Injuries are more likely to occur when the body is pushed beyond its current ability to tolerate stress—often referred to as “doing too much, too soon.”

Research has shown that runners who increase their weekly mileage by 20–60% are significantly more likely to get injured compared to those who increase mileage by less than 20% per week. For this reason, choosing a program that progresses weekly distance conservatively is an important step in injury prevention.

This risk is especially high during the first 21 days of training. Once you’ve been running consistently for more than three weeks, your body begins to adapt to the impact and load of running. At that point, slightly larger increases in mileage may be tolerated without the same level of injury risk—assuming recovery is adequate.

Choosing the Right Program for You

Your personal running history should play a major role in selecting a training program. Consider the following:

• How often do you currently run?
• How far or how long do you typically run?
• What distance or duration feels comfortable right now?

If you’re newer to running, a longer, more gradual training program with smaller weekly increases is often the safest and most effective approach. Runners with a consistent running background may tolerate shorter programs with more frequent mileage increases.

If you’re unsure which training plan is right for you, our physical therapists can help assess your current fitness level and guide you toward a program that supports both performance and long-term injury prevention. Schedule an appointment here, call us at 312-643-1555, or email info@dynamic-pt.com.

Dynamic Physical Therapy • https://dynamic-pt.com • 220 W Huron St Suite 2004, Chicago, IL 60654