The largest 10-mile run in the country is right around the corner and it’s happening right here in Philadelphia! Philadelphia Parks and Recreation’s 39th annual Broad Street Run will be held on Sunday, May 6 and we know that many of you are actively busy training and making preparations for the big race — which is exactly why we’re here to help.
That’s right. Because our South Philly location just so happens to be conveniently located on Broad Street at mile 7 of the race, we’ll be outside cranking tunes and sending some happy vybes to help give runners that extra spark to make it through the final few miles. Oh – and if you happen to pull something or find yourself injured along the way, we’ll be there to help with that too.
Training for a major long-distance run can be hard on both the body and mind, so our job at vybe is to help you be prepared for a healthy race and avoid any potential injuries altogether. We’ve put together a list of tips that’ll keep you running in a healthy way:
Don’t Overdo It!
We understand that you may want to be the fastest or complete the run within a certain pre-determined timeframe. But pushing your body’s physical limits will ultimately do you far more harm than good. As a rule of thumb, you should increase weekly training mileage by no more than 10 percent each week. Those who increase mileage too quickly and attempt to “overachieve” typically end up with injuries.
Make Sure You’re Comfortable
You are going to be running a lot so it’s extremely important that you are comfortable! The weekend before running a 10-mile race probably isn’t the best time to buy a new pair of running sneakers. Make sure to wear lightweight, comfortable clothing and layers that you can shed on the day of the race. Do not push your limits during the race, either — you should be able to maintain conversation and speak in full sentences while running, otherwise you are overexerting yourself and can get injured.
Load Up on Carbs
Increasing your intake of carbohydrates is exceptionally important in the days leading up to the race to prevent muscle glycogen depletion. Eating plenty of carbohydrate and protein-packed foods in the days and hours leading up to your run will not only help your mind and body stay focused on the task at hand, it will also ensure your energy is maintained throughout the run. However, you should absolutely not consume any unfamiliar foods or eat within less than two hours prior to a race, as this may increase the risk of indigestion, discomfort and may lead to you spending much of the race cooped up inside a porta potty.
Rest, Relax, and Have Fun
The most important thing to remember when training for the Broad Street Run is to get plenty of rest, relax and have a good time. If you’re experiencing persistent pain for more than two days, give yourself a few recovery days and see if anything changes. Visit your nearest vybe center if pain continues despite taking days off so one of our trained personnel can better observe and diagnose your injury.
Also remember to get enough sleep — sleep deprivation can be harmful while training and it’s best to increase the amount of sleep you get while training for a major run (generally, you should add one minute of sleep for every mile you run in a week).
If you experience shin splints, muscle pulls, sprains or anything that feels out of the ordinary while training for the 39th annual Broad Street Run, head to one of our four Philadelphia-area vybe locations (Port Richmond, Center City, South Philly or Roxborough) for immediate assistance or call us at 215-999-6060. Our centers are open 7 days a week from 8:00am to 8:00pm Monday to Friday and 8:00am to 5:00pm Saturday and Sunday. From all of us at vybe, enjoy the run and good luck!