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Training Tips

Race Day Readiness from

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Experiment Beforehand!

  • First and foremost, play around with nutrition, stretching, what clothing to wear, shoes, etc. way BEFORE your actual race day. Make sure you do not try anything new the day of as your body may experience an adverse effect to something you are not used to normally doing. Race day should feel like any other training day the morning of.

Dynamic Stretching

  • Be sure to stretch through movement the day of your race. You do not want to do static holds causing the muscle to elongate and thus unable to fire efficiently when it needs to during race time.
  • A light jog around the area, jumping jacks, alternating lateral lunges, arm and shoulder circles, standing torso rotations, and body weight squats are just a few ideas you can do to get the blood flowing and stretched out.

Clothing and Shoes

  • Train in what you plan on wearing race day. Don’t save that new tank top or running leggings/shorts for the day of. You don’t want to find out that they ride up or cause you to chafe in certain places….
  • New shoes should have AT LEAST a good 5-10 miles on them before being worn for a race.

Nutrition and Hydration

  • This must be experimented with prior to race day. This will vary from runner to runner. Don’t drink a shake or some fancy pre-workout the morning of if you’ve never tried it prior. If you’re looking for a place to start, a little bit of fruit like some berries or a banana will give you some quick sugars your body will use for fuel without causing you to feel heavy or bloated. Be sure to eat at least 90 minutes before as well.
  • Intra run supplements (GU, Cliff Bloks, etc.) must also be tested out prior. See how your body responds and make sure you find flavors you enjoy if you choose to use them.
  • Lastly, water should be consumed the days leading up to the race and only a small amount the morning of. Be sure to hydrate during the race at water stations, even if you feel like you don’t need it.



Eco Trail Trekker training tips are here to help those that may not have competed in other events and want some assistance to perform well in either the 5k, 10K or 30k TEAM Challenge.

Whether it is to meet a target time, beat a previous time, keep up with faster team mates or beat friends in a rival team, together with our sports club partners we will be putting together some great training ideas to help you build up your fitness in plenty of time for the event.

Many of you probably are not as active as you would like to be so let’s start with our walking tips.


Get started with the basics and improve your health

 How It Works

Walking may be the simplest way to work out. You can do it almost anywhere, and it’s a easy to get started: Just put one foot in front of the other.

There are many great reasons to walk. Your heart will get stronger, you’ll lower your blood pressure, and your bones will get stronger. Walking also eases stress, helps you sleep better, and can boost your outlook on life.

Walk at a brisk pace for 30 minutes or more on most days. Do it alone or with a friend. Do it in your lunch hour with colleagues or recruit your family for an after-dinner walk. All you need is a pair of walking shoes.

Intensity Level: Low

You can match your pace to your fitness level. For a more intense workout, try walking faster, longer, or uphill.

Areas It Targets

Core: No. Walking doesn’t specifically target your core.

Arms: No. This workout doesn’t target your arms.

Legs: Yes. Walking works the major muscles in your legs.

Glutes: Yes. Walking uphill is great for your glutes.

Back: No. This workout doesn’t focus on your back muscles.


Flexibility: No. This workout is not focused on improving flexibility.

Aerobic: Yes. Keep up a brisk pace to make it a good cardio workout.

Strength: Yes. Your legs will get stronger from walking regularly.

Sport: No. Race-walking is a sport, however as a social and community involvement you can use your walking ability to find charity walks to do with a group of people, and you can form a TEAM of 4 to enter the Leeds Eco Trail Trekker but for most people, walking is not competitive.

Low-Impact: Yes. Walking won’t jar your joints.

What Else Should I Know?

Cost: Free. Unless you are entering an event to raise money for charity!

Good for beginners? Yes. Walking is an ideal type of exercise when you’re just getting started. You can go as fast or as slow as you need. It’s easy to bump up your pace and go longer distances as you get better.

Outdoors: Yes. You can walk around your neighbourhood, on a school track, or through a nature trail or in your local park. If the weather is bad, walk around your nearest indoor shopping centre.

At home: Yes. You can walk anywhere. If you have a treadmill, you can even walk indoors.

Equipment required? None, except for your walking shoes. Opt for shoes that support your arch and slightly elevate your heel.

What top doctors advise

No special equipment. No gym fees. You can shed pounds and lower your blood pressure and your cholesterol — all in your own neighbourhood, trail, park, or on your treadmill.

You can start slowly with just 5 or 10 minutes a day and work up to at least 30 minutes on most days of the week to get the full cardio benefits.

You should also do strength-building exercise at least twice a week. You might want to carry light weights or cans to help build up your upper body while you walk.

Whether you like to walk alone or in groups, you can build a walking program that you are sure to enjoy. If you’re already in good shape, work up a sweat with a power walk. You can use it as your main workout, or use it along with another program to mix things up and avoid boredom.

If you walk outside, walk in safe areas, stay cool, drink water, and wear sunscreen!

Is It Good for Me If I Have a Health Condition?

Walking is the perfect exercise for many people.

If you have diabetes, walking can help lower your blood sugar and your weight. Take care if you have diabetes related nerve damage. Your doctor or foot doctor can tell you if walking is your best exercise choice and, if so, what type of shoe is best.

Walking can help protect against heart disease. It can lower your blood pressure and your “bad” (LDL) cholesterol while ramping up your “good” (HDL) cholesterol.

If you already have heart disease, your doctor may suggest starting your walking program in a cardiac rehab setting. The rehab staff will monitor your heart and blood pressure as you build stamina.

Knee, hip, and back problems may put a cramp in your walking plans. Ask your doctor or physical therapist for advice before lacing up your walking shoes. Other problems that might hinder walking include balance issues, muscle weakness, and other physical disabilities.

Walking is also a great way to get fit and stay healthy if you are pregnant. As long as you have been active before the pregnancy and are not having any medical problems, then you should be good to go. To prevent falls, avoid uneven ground as your belly grows and your centre of gravity shifts.

BOCA RATON ETT COUNTDOWN April 11th and 12th 2020