11 Ways to Slay RunDisney Training

Training for a Run Disney race requires not only building up your endurance and strength. You also need a good runDisney training plan!

Run Disney Training can make for a more magical race day experience and it can be fun.  BUT you must have a plan to take care of your body while you train for the most magical miles on earth!

This post is all about my favorite ways to slay RunDisney training.

11 Best Ways to Slay Run Disney Training

Here are some tips for caring for your body while training for a runDisney event:

1. Follow a Proper Training Plan

It’s important to follow a structured training plan that gradually increases your mileage and includes rest days. Avoid overtraining, as this can lead to injuries and fatigue. Be sure to tailor your training plan to your fitness level and gradually progress as you build your endurance.

One method I like to use is the Jeff Galloway training plan available for free on the RunDisney website.  The cornerstones of these training plans are the gradual buildups of mileage, as well as the run/walk/run intervals.  Per Galloway “By inserting a walk break from the beginning of the workout, and continuing to walk according to a plan, there is no need to experience extra fatigue, pain, orinjuries.

A standard pattern for those who are taking their first running steps, run for 5-10 seconds and walk for the rest of the minute. If all goes well, you could increase during the third week to 10-20 seconds of running, walking for the rest of the minute”.  This is a great way to build up your stamina and prevent training burnout.  You may not need to use this technique during the race, but it could help. 

If you do use this method in the race, try your best to stay to the right and/or raise your hand when you are starting your walk interval so people behind you know that you are slowing down.

 

2. Warm-Up and Cool Down

Always start your training sessions with a warm-up to prepare your muscles for exercise and reduce the risk of injury. A brisk walk or a light jog, followed by some dynamic stretches, can help loosen up your muscles. After your run, take the time to cool down with some static stretching and gentle movements to help your muscles recover.

What are dynamic stretches? This form of stretching improves speed, agility, and acceleration. It involves the active tightening of your muscles and moving your joints through a full range of motion throughout the stretch. These movements help increase muscle temperature and decrease muscle stiffness.  Examples include walking lunges, torso twists, and standing leg swings.

And how about static stretching? Static stretching involves moving a muscle as far as it can go without feeling any pain, then holding that position for 20 to 45 seconds, and repeating this 2-3 times for each stretch. This is a very effective way to increase flexibility and they should be used as part of your cool-down routine to help prevent injury. Using static stretching as a maintenance stretching program will also help reduce your risk of injury, but don’t use them as part of your warm-up for an event as they can limit your ability to react quickly.   Examples of static stretching include cross-arm shoulder stretching, hamstring stretching, and quadriceps stretching.

3. Wear Proper Running Shoes

Invest in a good pair of running shoes that are suitable for your foot type and gait. Ill-fitting shoes can cause discomfort, pain, and even injuries. Replace your running shoes as needed, typically every 300-500 miles or when they show signs of wear and tear.  Going to a running store is the best way to get a great-fitting and functional running shoe, particularly if you are a beginner.  Some of my favorite brands are ASICS and New Balance.  Check out my runDisney packing list blog for more info. 

4. Hydrate Properly

Staying hydrated is crucial for your performance and overall health. Drink water before, during, and after your runs, and pay attention to your body’s thirst cues. If you’re running for longer distances, consider carrying water or sports drinks with you or plan your route around water fountains.

Aim for 4-6 ounces every 20 minutes while out running.

I love having water with me via a running belt but many runners like to use a CamelBack-type backpack instead, or some even carry a water bottle with a handle.  Check out my runDisney packing list to see my favorites!

5. Eat a Balanced Diet

 

Fuel your body with a well-balanced diet that includes carbohydrates, protein, healthy fats, and plenty of fruits and vegetables. Avoid heavy meals before running, and eat a light snack with carbohydrates and protein about 1-2 hours before your runs for sustained energy.

If you would like a detailed RunDisney training nutrition plan check out my made-for-you meal plans! You can choose either 5k or 10k meal plans or half-marathon or longer training meal plans.

After your runs, refuel with a healthy meal or snack to aid in recovery.  If you are doing a longer run- over 60 minutes it’s best to bring a snack with you.  See my 7 Essential RunDisney training and planning tips post for some great ideas!

6. Listen to Your Body

Pay attention to your body and listen to any warning signs such as pain, discomfort, or fatigue. Don’t ignore these signals and modify your training plan as needed to avoid injury.

If you experience persistent pain, consult a healthcare professional for evaluation and treatment.  Many of my patients don’t see me until it’s too late! They often push themselves to continue their training plan but, in doing so, end up setting themselves up for failure either just before or during their event due to injury.  

 

7. Incorporate Cross-Training and Rest Days

Include cross-training activities such as swimming, cycling, or strength training to improve your overall fitness and reduce the risk of overuse injuries. Also, make sure to schedule rest days into your training plan to allow your body to recover and prevent burnout.  Try to allow for at least 2 rest days per week. 

8. Get Enough Sleep

Sleep is crucial for recovery and performance. Aim for 7-9 hours of quality sleep per night to allow your body to repair and rejuvenate.

Some ways to improve your sleep habits include:

• Turn off TV’s, computers, tablets, phones- anything with blue light- at least 1 hour before you go to bed
• Make your room as dark as possible- use room darkening curtains if needed and be sure to open them up to let sunlight in as soon as you get up in the morning
• Don’t drink caffeinated beverages after 1 p.m.
• Try going to bed and getting up at the same time every day.  Your body really likes routine so keeping a routine can really improve your sleep.

9. Practice Good Body Mechanics

 

Maintaining proper running form can help reduce the risk of injuries. Focus on maintaining an upright posture, engaging your core, and landing softly on your feet. Avoid overstriding and excessive heel striking.

10. Take Care of Minor Aches and Pains

Don’t ignore minor aches and pains. If you experience soreness or discomfort, use techniques such as foam rolling, stretching, or icing to help alleviate the discomfort and promote recovery.

I regularly use the following items to help me treat training pains- 

• Foam Rollers
• Massage Gun
• Epsom Salt Baths

And remember to incorporate stretching, this is often overlooked yet is essential in avoiding injury.

11. Try your gear and costumes out ahead of time

Be sure to do practice runs with your gear ahead of time.  This includes running belts, pouches or backpacks, as well as anything costume related.  You don’t want that glitter skirt to be too itchy and ruin your race, or that running belt to feel too constricting and disrupt your pace or comfort level.

Remember, taking care of your body is essential for a successful runDisney training journey. Prioritize your health and well-being, and don’t hesitate to seek professional medical advice if you have any concerns or questions about your training or your body’s condition. Happy training and best of luck on your runDisney race!

This post was all about 11 ways to slay your RunDisney training

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