5 Tips for Training for a Virtual Race

Training for a virtual race? You’ll need to prepare in some of the same ways you do for a regular race, but you might find that it’s harder to stay motivated. Here some training tips from a running coach to help prepare for your virtual race, maintain your motivation, and make sure you have a great race day.

1. State a Goal for Your Race

Picking a goal for a race can help you stay motivated to keep training and give more structure to your training. Be sure that you pick a SMART running goal, which means that it’s Specific, Measurable, Attainable, Relevant, and Timely.

Although some runners like to focus on performance goals, it doesn’t have to be related to your finishing time. You can choose something like running the entire distance without stopping to walk or running a negative split (running the second half of the race faster than the first half).

Some virtual races have a large window for when you can run the race, but you should choose a date when you’re going to do it and mark it on your calendar. If you don’t nail down a deadline, you may just keep pushing off the race, as well your training.

Having a specific goal will keep you motivated and prevent you from getting bored or wanting to skip workouts. If you’re able to hit your goal during the race, it will add more meaning to your accomplishment. And if you miss your goal, it can inspire you to keep doing more races and work towards your goal.

As you progress through your training, if you find that your goal is too easy or difficult, you can always readjust it to keep challenging yourself.

2. Follow a Training Plan

Choose a training plan for your race distance and stick with it. Knowing when and how much to run each day will help you maintain motivation and stay on track with your training. You’ll also be able to safely increase your distance so you can reduce your injury risk.

3. Mix Up Where You Run

Where you do your training runs (and the virtual race itself) can have a huge impact on your training and overall mindset. Mix up your running routes so that you don’t get bored or unmotivated. Although you may not want to drive to a trail or park, sometimes it’s worth a little extra effort for a more scenic and peaceful route.

Running in a variety of places will also give you more options for your virtual race. You can weigh your options and choose your favorite running route when it comes time to run your race.

4. Work on Your Mental Training

Training on your own and running a virtual race can be a lot more mentally challenging than preparing for and racing a regular road race.

Your training runs are a great opportunity to work on mental strategies and ways to develop your mental toughness. Try playing mind games and using imagery, visualization, and positive self-talk.

5. Have a Virtual Running Buddy

Running buddies don’t have to be people that you run with. They can be fellow runners that you check in with, motivate, and hold each other accountable. Sharing your progress with friends will help you stay inspired to keep up with your training.

If you don’t have a running group or running friends that you can connect with, find some virtual running buddies online. You can use running social networks like Strava to post your workouts and interact with other runners. Many virtual races have a Facebook group or other ways to connect with other virtual racers through social media.

More Tips for Training for a Virtual Race:

Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.