Getting Started: Team Relay
Have you registered to run the team relay in the Lehigh Valley Health Network Marathon for Via? Have a safe, fun racing experience by getting ready now!
The team relay consists of five relay legs that vary in distance from 3.5 miles to 6.5 miles. If you have never run a race before, and are being encouraged by your co-workers to join a team, this is a great event. A little preparation will go a long way toward getting you ready for race day!
Make sure you have the proper equipment for running. Visit your local running store to make sure you are fitted for the right type of running shoes for your foot type. It's not enough to make sure the length and width are accurate—running shoes come in a variety of construction types based on the type of foot you have. Your local running store staff will steer you in the right direction.
Preparation is key
Running these race legs takes anywhere from 20 minutes to 1½ hours, depending on your ability and the length of your particular race leg. So start by getting your body used to the weight-bearing stresses associated with running.
As the weather warms this spring, start walking 2-3 times per week for at least 20 minutes at a continuously brisk pace. In the beginning of May, start incorporating running into your walking routine. For every 5 minutes, run 1 minute and walk 4 minutes, for a total of 20 minutes. Each week, add 1 minute of running and subtract 1 minute of walking for each set of 5 minutes.
By the end of May, you should be able to run the entire 20 minutes. At this time, follow a beginner 10K (6.2 miles) training program for the remaining 12 weeks before the race.