Get out your calendar! It’s time to put those spring and summer triathlons, marathons, and fun runs on your schedule. From the Gold Nugget Triathlon to the Skinny Raven Half & 10k, there are so many fantastic events to choose from. Lucky for you, as a member of The Alaska Club, you have a whole host of resources to help you prepare.
We tapped two experts at The Alaska Club who have trained and participated in multiple events over the years: Janet Warner, Executive Director of Fitness Services, and Stacey Ledgerwood, Personal Trainer and Operations Manager at The Alaska Club West. Lace up your running shoes, squat like you mean it, and get those laps in. You got this.
Start at the bottom.
Start by focusing on your foundation—your feet! Janet Warner, who has run many races including the New York City Marathon, says to make sure you have good running shoes with proper support. Once you have the right shoes, if your upcoming events involve running, she recommends building up your endurance.
“If you’re doing a 10k, for example, and you haven’t done much running lately, start with a 15–20-minute walk/run two or three times a week. Add 5 minutes each week to gradually build up the time on your feet.”
Incorporate Group Fitness
Not sure how to start your training? Group Fitness classes are a great way to get a variety of training that checks all the boxes. Try Ride, Master’s Swim, Tread & Shred, Group Power, or Team Training to build both cardio endurance and strength.
Also, work on mobility and flexibility with Yoga and Pilates. “Classes are great because they hold you to a schedule—like an appointment,” says Janet. “You have an instructor to guide you, music to motivate, and shared energy from your fellow participants.”
Stacey agrees, adding that you can also access class videos from home using TAConnect and The Alaska Club App—including sessions from your favorite instructors if you can’t make it to the club. Find classes and activities that you enjoy.
Get a buddy!
Both Stacey and Janet say training can be more fun—and more consistent—when you have a workout buddy or personal trainer. “You're more likely to show up when someone is counting on you, and you’ll enjoy it more with a friend,” says Janet.
“They say the first mile lies,” Janet points out, “but if you tell yourself you can at least do one mile, your positive energy will kick in, and you’ll be glad you started.”
If you’re training for a triathlon, build your endurance by combining workouts—for example, ride the bike for 30 minutes and then head straight to the treadmill. This helps train your legs and your mindset: you can do hard things.
Keeping a workout journal can also help you track progress, reflect on how you feel after each session, and plan what’s next.
Fuel adequately
Water is great for most workouts, but if you’re exercising for more than an hour, consider electrolyte drinks, energy chews, or gels. Janet recommends trying anything new during training—not on race day—to make sure your body tolerates it well.
Maintain a balanced diet with enough calories, carbohydrates, and protein to properly fuel your workouts.
Take time to recover.
Recovery is just as important as training. Visit the Nordic Spa—free for Gold & Platinum members—to enjoy the sauna, steam room, cold plunge, hot tub, and warm pool. The Nordic cycle of hot, cold, rest, and repeat can help reduce soreness and support muscle recovery.
You can also try red-light therapy, cryotherapy, massage, or yoga. Even a simple walk around your neighborhood can aid recovery.
Celebrate!
Reward your progress with new workout gear or treat yourself to a massage. Remember, The Alaska Club is a community—our staff and members are here to support you every step of the way.
You got this!