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Whether it’s your first time running the Bolder�鶹ӰԺ or you’ve been out of commission for a while, now is a great time to start training! The is a 10K that incorporates the fun of racing, a parade, celebrations and entertainment.

Here are some tips to help you prepare for the May 30 race.

Start early

Starting your training early is especially important if you’re new to running. Annie Sirotniak, a physical therapist in Medical Services, says runners should “gradually build up [their] duration, frequency and intensity.” Starting early will help you to ease into a running program and avoid injuries, which commonly result from doing “too much, too hard, too often,” according to Sirotniak.

If you’re not sure how to begin a training program, consider using an app such as Couch to 10K (available on and ) or the plan.

Switch it up

While it may seem contradictory, running shouldn’t be the only form of training you do for a race. In fact, it’s important to “use cross-training as a supplement to race training,” according to athletic trainers at the Recreation Injury Care Center (RICC).

Cross-training can look different for everyone depending on what types of activities you enjoy. In between running sessions, try to incorporate other activities such as swimming, weight training or cycling. This type of cross-training can help improve your strength and flexibility when it comes time for the big race.

See a physical therapist

Consider scheduling a visit with a physical therapist before you start your program. Getting a full assessment of your lower extremity and hip strength can help guide your training and maximize your results. A physical therapist will also be able to provide you with tips for cross-training and recovery exercises.

Physical therapy appointments are available to students on campus at Wardenburg Health Center.

Shoes matter

It’s important your running shoes fit properly to avoid discomfort and possible injuries. Running shoes should provide both cushioning and support. Be sure you have the right size shoes to allow your toes to spread when running.

If your shoes are getting old, they may need to be replaced. The Recreation Injury Care Center advises runners to replace their shoes every 300–500 miles.

Ask for support

If you’re looking for a little extra motivation, ask for support. Whether you have a regular training buddy or invite your friends to come watch you race, having someone to cheer you on can make all the difference between a good race and a great one.