Cramming for the Peachtree Road Race - Atlanta News, Weather, Traffic, and Sports | FOX 5

If you have been training for the Peachtree Road Race and feel you are not ready, there may be some help for you! Personal Trainer DaShaun Johnson, known as the Guru of Abs, stopped by Good Day Atlanta with tips for people cramming for the big race.

Information: http://www.guruofabs.com

The trick is to pinpoint the best fit for your running profile within a condensed timeframe.  For starters, it is important for you to identify your fitness base.  Check out the guide below to find your level of running competency.

• You are a beginner if you run 2-3 times per week and alternate jogging with walking for 20-30 minutes.
• You are a novice runner if you run for 20-30 minutes without stopping at least 3 times per week.
• You are an intermediate runner if you run for 30-40 minutes without stopping 4 times per week.
• You are an advanced runner if your run times and frequencies exceed that of an intermediate runner.

A two week training plan for the Peachtree Road Race should involve you running at least five times per week, with a two day rest period.  Rest is just as important as running because it allows your body to recover from the damage it sustains during your workouts.  If you find yourself getting antsy on those rest days, you can always engage in active recovery by running for 20 to 30 minutes in a lap pool.  This will allow you to keep moving without putting additional pounding on your body.  Remember the ultimate goal is to be prepared without overtraining, a condition that can lead to poor race day performance and/or physical harm.

Quick Tips
1. Training Preparation- Change running routes, running partners and types of training (Easy Runs for endurance, Fartleks for speedwork and Hills for strength).

2. Stay hydrated - Hydration is critical to training at your best level.  It's an area many people do not monitor during their workouts and only give attention to on race day.

3. Break in your running gear- Make sure you are adjusted to the shoes (and insoles) you plan to use.

4. Find a running buddy - Training with friends or running groups will help you better stay on track.

5. Stretch and Massage - To keep those muscles loose and help in the recovery process, it is important for you to stretch and rub down your muscles as you are preparing for race day.  For those who need a little directed stretching, find a yoga video or class to get you going in the right direction.

6. Keep your food/liquid intake consistent - Mirror your race day eating to that of your training day regiment.