September Newsletter
The Detroit Free Press Marathon is just 3 weeks away! We hope your training has been going smoothly, and that you're feeling ready to conquer your race day goals. As the big day approaches, here are a few key things to check off your list:
- How are your shoes holding up? Make sure they’ll provide the support and comfort you need. If they’re starting to wear down, now is the perfect time to replace them. You’ll want them broken in but still fresh for race day!
- Have you fine-tuned your nutrition routine? If you’ve been experimenting with different gels, bars, or other supplements, now’s the time to finalize your choices and stick to them. Consistency is key!
- Do you know what you’ll be wearing? If you haven’t done a long run in your race-day outfit yet, try it out during your final long runs. This helps ensure you won’t have any unexpected discomfort, like chafing.
- What’s your hydration plan? Will you be using the on-course water stations, or bringing your own vest or handheld bottle? Whichever option you choose, make sure you’ve practiced with it to avoid any surprises on race day.
- How will you carry your essentials? Whether it’s nutrition, your phone, or water, test out your gear – be it a vest, belt, or armband. Make sure you’re comfortable with it, and that it’s easy to access while running.
- Have you practiced your race morning routine? Use your longest training run as a dress rehearsal. Wake up early, have a light breakfast, and follow your race-day rituals. This will help you feel more prepared and relaxed on the big day.
- Have you planned your pacing strategy? It’s important to have a pacing plan for race day, and practice it during your long runs. Running at a consistent, manageable pace will help you avoid burnout and finish strong.
- Are you ready for race-day weather? Keep an eye on the forecast, and be prepared for varying conditions. Dressing in layers, wearing moisture-wicking fabrics, or bringing rain gear if necessary will help you stay comfortable.
- Are you mentally prepared? Marathons are as much a mental challenge as a physical one. Consider practicing visualization or mindfulness techniques to stay focused and positive during the race.
- What’s your post-race recovery plan? After all that hard work, proper recovery is essential. Plan for post-race stretching, foam rolling, or getting a good meal to help your body recover faster.
- Have you finalized your race-day logistics? If you’re traveling to Detroit, make sure your transportation and hotel plans are set, and take some time to familiarize yourself with the course map, so you know where you’re headed on race day.
We’re cheering you on every step of the way! You've put in the hard work, and now it’s almost time to enjoy the journey. Stay focused, trust your training, and remember to have fun out there. You’ve got this—see you at the finish line!
Simple Stretching with Shannon
Joint Rolls
- Let's start with some gentle rolls. Begin by slowly rolling your head in circles, one direction first, then switch. Next, circle your shoulders up, back, and down. Feel the tension melt away. Now, give your hips a few rotations. Nice and easy.
Leg Swings
- Find something to hold onto if you need balance. Swing one leg forward and back. Not too fast—just letting the motion warm up your hips and legs. Switch to the other leg. Great, now swing each leg side to side, crossing in front of your body. This wakes up your legs for the run ahead.
Lunges with a Twist
- Step forward into a lunge, drop down gently, and twist your upper body toward your front leg. Feel the stretch. Step up and repeat on the other side. Take your time, about 10 lunges total. Remember to breathe deeply.
Butt Kicks
- Now let’s pick it up a bit. Jog in place and kick your heels up toward your glutes. Keep it light and easy, focusing on loosening those legs.
High Knees
- Lift those knees up toward your chest as you jog in place. Drive your arms like you’re already running. Feel your body starting to get ready.
Ready, get set, RUN!!!
Spotify Playlist
Follow the link in the article to our Running Lab Staff Playlist. A playlist curated from all of our staff members favorite songs to run to! Try and guess who added which songs!