Preparing for Your Race: Running, Strength Training and Everything In Between
With summer wrapping up, many of us are looking toward our fall goals. Back to school is in full swing, so we’re getting back into routine and setting new health intentions. With cooler weather approaching, running becomes much more enjoyable and sustainable. If you’ve been searching for the right challenge to get motivated again, training for the upcoming Run 4 Hope 5K by Focus On Health could be your next step!
Why a Training Plan Matters
Training for a race can feel daunting at any mileage. Whether your goal is to set a personal record or simply cross the finish line, having a plan that fits your needs is crucial. A good program should include multiple days of running to build endurance and speed, but it should also incorporate strength training and cross-training to ensure that your body is strong, balanced, and resilient. To run successfully long-term, you need more than just miles, you need strength, stability, and mobility.
Setting Your Goals
Before lacing up your shoes, take a moment to define your “why.” What is your goal for this race? Using the SMART framework is a great way to set yourself up for success. SMART stands for:
Specific – What exactly do you want to achieve?
Measurable – How will you track your progress?
Achievable – Is your goal realistic for your current fitness level?
Relevant – Does it align with your overall health and wellness priorities?
Time-Bound – Do you have a clear timeline?
For example, a SMART goal could be: “I want to run the Focus On Health 5K on September 20th in 30 minutes or less.” That gives you a specific outcome, a time frame of about a month to train, and a measurable way to know if you succeeded.
If you’re brand new to running, your SMART goal might look different: “I will run/walk three days a week and complete a 5K in the next 8–10 weeks.” For experienced runners, the goal might be pushing pace, like breaking the 25-minute barrier. Whatever you choose, make sure it excites you enough to stay motivated but doesn’t overwhelm you.
Prepping for Success
While running is a relatively low-entry sport, having the right gear can make a big difference. The most important piece is your shoes. Everyone’s gait and foot structure are different, so what works for one person may not work for another. Consider visiting a running store where staff can analyze your stride and recommend shoes that provide the right support and cushioning.
Clothing matters, too. Lightweight, breathable fabrics help reduce chafing and keep you comfortable. Use your training runs to test different outfits so that by race day, you know exactly what feels best.
Nutrition is another vital part of preparation. What you eat before, during and after training will directly affect how you feel and recover. Some runners perform best with a small carb-based snack before running, while others need more fuel. Hydration is equally important, especially as temperatures can still be warm in early fall.
At Focus On Health, we offer personalized health coaching to help athletes dial in their nutrition. Everybody is different, and what fuels one runner may not work for another. Working with a coach gives you the tools to discover what’s best for your body, not just for race day but for sustainable long-term health.
The Role of Strength Training
One of the most common mistakes new runners make is skipping strength training. Running may be the main event, but strength is what keeps you moving forward without pain. Strong muscles protect your joints, improve posture, and help you maintain efficiency even when fatigue sets in.
Think of strength training as building armor for your body. Core exercises like planks and dead bugs keep your midsection stable. Lower-body work such as squats, lunges and glute bridges strengthen the muscles that power your stride. Mobility drills for your hips, ankles and thoracic spine keep your joints moving freely, which prevents overuse injuries.
Even two short strength sessions a week can make a dramatic difference. The goal isn’t to lift heavy like a powerlifter, it’s to build functional strength that supports your running mechanics.
Doing the Thing
Once you have your plan and your gear, it’s time to execute. Running consistently, even if some days feel tough, is what builds endurance and mental toughness. Start where you are and progress gradually. Some days will feel great, others will feel sluggish, but each one counts toward building your fitness.
Cross-training can also play a valuable role. Activities like cycling, swimming or rowing give your cardiovascular system a workout without pounding the pavement. They keep training fresh and give your joints a break.
Recovery is just as important as training. Adequate sleep, mobility work, stretching, and chiropractic care all help your body adapt and get stronger. Without recovery, your progress can stall, and your risk of injury increases.
Race Day Confidence
When race day arrives, you should feel confident because you’ve put in the work. You’ve tested your gear, practiced your fueling, strengthened your body, and followed your plan. Now it’s about trusting your preparation and enjoying the experience.
Remember: every runner’s journey is unique. Whether you’re chasing a PR or simply proud to cover the distance, completing a 5K is an accomplishment worth celebrating. By combining smart training with strength work, good nutrition and the right mindset, you’ll cross the finish line feeling strong, healthy and motivated for whatever comes next.
Alex