Training tips for the Broad Street Run

PHILADELPHIA - February 17, 2012 (WPVI) -- The 33rd Annual Blue Cross Broad Street Run is this spring but we have tips to help you start training now.

Action News caught up with Karin Richards. She's Director of Exercise Sciences at the University of the Sciences and an avid marathon runner.

If you're running the race this year, she says start your training now.

There are several good training tools online for beginners and seasoned runners. They'll show you how to safely up your mileage.

"You don't want to increase your mileage more than 10 percent each week because then you are susceptible to injury. Take it nice and slow," said Richards.

If you've been stuck inside on the treadmill all winter, she says move some of your runs outdoors

"Number one it's a change of pace and number two you have that brisk air that is going to wake you up a little bit," said Richards.

An added bonus - you'll replenish your vitamin D level from exposure to the sun and it will boost your mood which can take a dip during darker months.

To dress for colder weather, Richards says dress 20 degrees warmer than the temperature reads.

"Okay if it's 20 degrees, dress like it's 40 degrees, 40 degrees dress like it's 60 degrees," she said.

Your bottom layer should be wicking to keep moisture away from your body, then an insulating later. If it's below 32 degrees, you'll need gloves and a hat or headband to prevent frostbite.

Some extra training tools can be found here:
-http://www.the-fitness-motivator.com/10-mile-training-plan.html
-http://www.halhigdon.com/training/
-http://www.jeffgalloway.com/

(Copyright ©2012 WPVI-TV/DT. All Rights Reserved.)

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