Training Tips

Training with Bryan Clay

Glendora Ridge Runners

Glendora Ridge Runners

Glendora Ridge Runners have scheduled a weekly practice run on the course. Every Wednesday at 6 PM, through race week, meet at Classic Coffee in Glendora. They will do a warm-up, run the course once or twice, depending on runners’ abilities, and cool down. Any questions, please see Glendora Ridge Runners website for more info:

Warm-up Before Exercise

A proper warm-up increases the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury, improved performance and psychological preparation for an event. Before your 5K training and racing, a good warm-up includes an easy three-minute jog and three 30-second, fast-paced efforts or sprints. Complete the warm-up 5 minutes before the race start.

Stretch After Exercise

Flexibility is an important component of fitness, and exercise tends to increase the amount of flexibility in a joint. Flexibility is also specific to the type of movement needed for a sport, so it is more important for some sports than others. Runners should focus on the the hip flexors and the hamstrings. The following stretch is ideal for these muscles. Start in a lunge position, with one leg back and one leg forward. Straighten the back leg to stretch the hip flexors. Return to the starting position, then straighten the front leg to stretch the hamstrings. Hold each stretch about 15 seconds.

Eat Right Before Exercise

Eating a simple meal of 200 to 400 calories about two to three hours before the race is important to have fuel for the event, but also have time to digest the food. Never experiment with food or drink on race day. It’s wise to practice eating before training to make sure the food works for you, then replicate this meal on the race day.


Staying hydrated is critical to you running performance and, more importantly, for preventing heat-related illness. It is important to make sure you’re well-hydrated during the few days leading up to the race – drinking plenty of water and non-alcoholic fluids. An hour before you start your run, try to drink 16 ounces of water and then another 4 to 8 ounces right before you start running.

Eat Right After Exercise

What and when you eat following exercise can be just as important as what you eat before. While the pre-exercise meals can ensure that adequate glycogen stores are available for optimal performance, the post-exercise meal is critical to recovery and improves your ability to train consistently.

Listen to Your Body

If you experience any sharp pain, weakness or light-headedness during exercise, pay attention. This is your body’s signal that something is wrong and you should stop exercise. Pushing through acute pain is the fastest way to develop a severe or chronic injury.

Post-Race Hydration

Don’t forget to rehydrate with a water and sports drink after you run. It is important that you replenish the lost electrolytes your body lost through sweat.