GET RUNNING
ROCK OUT
WHILE
YOU RUN FIVE TRAINING TIPS
With Ben Davis NORTON SPORTS HEALTH SPORTS EVENT MARKETING
COORDINATOR STEPHANIE FISH DESIGNED NORTON SPORTS
HEALTH’S KENTUCKY DERBY FESTIVAL MARATHON AND
MINIMARATHON TRAINING MANUAL AND IS AN AVID RUNNER
HERSELF. HERE ARE HER TOP FIVE TIPS FOR GEARING UP FOR
YOUR FIRST TIME RUNNING A RACE.
Sure, Ben Davis is co-host of “The Ben Davis
and Kelly K. Show” on 99.7 WDJX (and one of
the funniest people we’ve ever met), but did
you also know he’s a dedicated runner, too? If
he’s not streaming one of Alpha Media’s radio
stations (99.7 DJX, B96, G105.1, 102.3 Jack
or Magic 101.3) or listening to a true crime
podcast (or picking up dog poop) while he
runs, Ben has these songs on repeat to keep
him motivated.
EMINEM
“LOSE YOURSELF”
The beat and the attitude is perfect!
N.W.A.
“STRAIGHT OUTTA COMPTON”
Attitude is key with this one.
COLDPLAY
“CLOCKS”
I like music that I can keep the pace to.
CAKE
“THE DISTANCE”
Obvious.
VANESSA CARLTON
“A THOUSAND MILES”
To keep things random and upbeat.
TAYLOR SWIFT
“REPUTATION”
Yep, the whole album.
ZEDD/ALESSIA CARA
“STAY”
Beat.
POST MALONE
“ROCKSTAR”
I just like this song right now.
BRUNO MARS
“24K MAGIC”
Just a fun song.
GUNS N’ ROSES
“WELCOME TO THE JUNGLE”
Just a gritty rock song that will pump
anyone up.
*You can find a link to Ben’s playlist on
the Extol Sports Facebook page.
22 EXTOL SPORTS / DECEMBER 2017
With Stephanie Fish
SET REALISTIC GOALS
If you’ve never done a race at all, maybe your first goal is a 5K and then maybe a 10K
and then a half marathon and then a full. A lot of people who have never run a day in
their life want to go for the long one right off the bat, and I can tell you it’s very, very
hard to do that.
DON’T DO IT ALONE
Find a running buddy or running group. It’s
really hard to achieve some of these goals by
yourself. That helps people stay accountable
and also train properly. Having people with you
can also keep you motivated.
CREATE A TRAINING PLAN
A training plan will keep you on schedule with
where you need to be and make sure you’re not
moving too fast or too slow. With a schedule, you
can also throw in some days of rest and cross-training,
which helps prevent overtraining and/or injuries.
EAT RIGHT
Nutrition is something that people tend to forget. In training for anything, 50 percent of
it is physical and 50 percent is nutrition. You can’t go out and try to run five miles if you
haven’t eaten anything or you’re not properly hydrated.
TAKE IT IN STEPS
The Triple Crown of Running is almost the perfect goal-oriented training program to get
you to that half marathon. It starts with a 5K then a 10K then a 10-miler, and any person
who ever comes up to me and says they want to do a half marathon, I immediately
tell them that they should sign up for the Triple Crown as it gives you great racing
experience and helps you build up to the half marathon.
Join Stephanie Jan. 11 at the Kentucky Derby Museum as Norton Sports Health kicks off
its training program for the Kentucky Derby Festival Marathon and miniMarathon. The
free event will take place at 6 p.m. and will be the inaugural event for the 14-week program
wherein participants will be able to talk with professionals about nutrition, training tips,
injury prevention and education. For more information, visit derbyfestivalmarathon.com.