Runners to your marks!  The crowd of participants take a step back, anxiously awaiting the one unmistakable sound of the starting gun going off, marking the 13 annual start of the Mill Race Marathon.

There are training plans online that one could follow to prepare that are specifically designed for whatever distance you wish to race. White River Running employee Erika Kahlenbeck has experience running and following running plans.

“I’ve had different plans over the years, but really just adding mileage, I like to do my long runs over the weekends, so like making it a little bit longer each time, and then working it up to like 11, and running like four times a week,” Kahlenbeck said.

Nutrition is something runners pay attention to while they are training. Carbohydrates and protein are two of the most common things to keep in mind when thinking about nutrition. Foods like pasta and steak can both be sources to fuel the body before a race. We have a few teachers that will be participating in the races, including English teacher Nicole Decker.

“Focusing on protein and usually the day before, just kind of eating the same thing we do before long runs. Our fuel during the runs and training are Nerd’s Gummy Clusters,” Decker said.

In addition to nutrition, runners and walkers focus on specialized footwear to make sure they are comfortable during the race. With these choices, they can avoid injuries. Some of the top shoe companies are: Nike, New Balance, On, Brooks and Saucony. White River Running Company can fit participants for the right shoe for their feet. English teacher Grace McDougall has firsthand experience with both good and bad shoes.

“Last time when I ran the race I actually just ran it in a pair of sneakers from like Goodwill, and then afterwards I thought to myself maybe I should get some actual running shoes, so I can’t remember what exactly they’re called, something Saucony,” McDougall said.

With food and shoe preparation, participants depend on race day energy.

“Race day is usually pretty exciting, but I always get nervous before our long training runs, but I know if we just do it will be all over,” Decker said.