As someone who has competed in many races throughout the years and learned valuable lessons along the way, I'm excited to share my top 5 do's and 5 don'ts for training effectively and avoiding common mistakes:

Do's:

1. Do Set Realistic Goals:

• Whether it's completing your first race or setting a new personal record, make sure your goals align with your current level of commitment and fitness.

2. Do Follow a Structured Training Plan:

• A structured training plan helps you to adequately prepare for race day. Talk with your coach and build a plan that suits your fitness level, schedule, and goals.

3. Do Listen to Your Body:

• Pay attention to signs of fatigue or pain, and don't ignore it. It's better to take a day off or scale back  than to risk an injury that could sideline you for weeks.

4. Do Practice Your Fueling Strategies:

• Practice your race day nutrition and hydration strategies during long training runs to find out what works best for you. Experiment with different foods, gels, and drinks.

5. Do Focus on Recovery:

• Make sure to prioritize sleep and activities such as foam rolling and stretching. Give your body the time it needs to repair after hard workouts. Enjoy your Easy & Off days!

Don'ts:

1. Don't Overdo It:

• One of the most common mistakes runners make - avoid the temptation to increase mileage or intensity  too quickly. Build gradually to reduce the risk of injury and burnout.

2. Don't Skip Cross-Training:

• Incorporate activities such as cycling, swimming, or yoga to improve overall fitness, prevent injuries, and enhance recovery.

3. Don't Neglect Strength Training:

• Introduce exercises that target key running muscles, such as the glutes, hamstrings, quads, and core, into your weekly routine.

4. Don't Ignore Rest Days:

• Use rest days to allow your body time to repair. Don’t squeeze in extra runs on rest days, and prioritize relaxing instead.

5. Don't Compare Yourself to Others:

• Every runner's journey is unique, and it's important to focus on your own plan rather than comparing yourself to others. Celebrate your own accomplishments and progress!