As we enter the fall season there are a lot of great events that you might be thinking about participating in. Some are for charity and other important causes and some are for athletic performance. There are walks, runs, bike rides, biathlons, triathlons, half marathons and full marathons just to mention a few. All of these events involve different levels of physical activity.

Many people I speak with get involved in an event for a cause that is near and dear to them or perhaps they are supporting or honoring someone or an organization. It is such a wonderful feeling to be able to participate in something that is meaningful to you and gives back as well. Whatever it is that you decide to do and for whatever reason, if it’s your first time doing an event you will want to do a little training and make sure you are prepared for the activity. This will help you to better enjoy the experience, avoid injury and be at your best.

I would recommend that if it’s your first event, you might want to try doing a walk, bike ride or a shorter run. It’s important that you choose to do something that you can handle physically and being prepared will help make it that much easier.

Here are your top 10 tips for participating in your first event:

1. Choose something that you can handle.
2. Begin training for the activity at least a month prior (longer for more strenuous events!).
3. While we can’t get into specific’s here, in general, for your overall training program be sure to perform some cardiovascular exercise, some basic strength exercises and be sure to perform the actual activity in smaller intervals, leading up to the day of the event.
4. Eat right! The better your nutrition program is leading up to and the days prior to the event, the better you will feel and perform.
5. Stay hydrated. The body needs water and fluids while you are training and on event day.
6. Have the right equipment. For walking and running, the most important thing is proper and supportive footwear. For biking, make sure you have a good bike that fits you and that you get your bike “tuned up” before you ride it.
7. Dress Appropriately. Wear layers based on the weather and make use of today’s technology by wearing “performance” clothing that helps absorb moisture.
8. Get a partner. It’s always more motivating to have a training partner and an event partner. Push each other and be there to support each other.
9. Get some help. Seek out professional assistance if you need help training for your event as the right “team” can really make a difference for you.
10. HAVE FUN!!!