Training starts just in time for spring races

With Carson City's own half marathon - Escape From Prison Hill - just a few months away, running coach Nicole Johnston said now is the perfect time to start training for spring races.

And she wants to help.

"It's important that people know they don't just go out every day and run as far and as fast as they can," she said. "There is specific training for each day."

Through her Sierra Race and Running coaching business, she is offering courses to prepare for upcoming runs.

The first begins Tuesday and is a 12-week program to train for the Prison Hill half marathon on April 30 or the Reno Rock-N-River Half Marathon on May 1.

From the seasoned runner to the beginner, she said, they can all be ready by then to complete in the races of 21 kilometers, or just over 13 miles.

"Oh my gosh, yes," she said. "I've trained a lot of people, and 12 weeks is sufficient time to train for that distance. Beginner levels are absolutely appropriate to train in 12 weeks."

For those looking to run a bit of a shorter distance, she offers a nine-week course beginning March 1 for the

10-kilometer race at the Reno Rock-N-River.

There will be three group run days per week, with assignments to run on your own one to two days each week.

Runners new to the sport will benefit from Johnston's expertise.

"We teach the proper technique and how to get started," she said. "They'll learn how to eat and hydrate."

On group runs, courses are marked with fuel and hydration stops along the way.

For more experienced runners, the group will motivate them to improve.

"You find someone who's a little bit faster than you so you push yourself a little bit harder," she said.

And for anyone looking to up their fitness level or get into shape, Johnston recommends running.

"Obviously, it's a high-impact exercise," she said. "It works lots of muscle groups and burns a lot of calories. It's going to get you fitter faster."

For more information or to sign up for the training groups, contact Johnston with Sierra Race Running at 775-901-1177 or www.sier

raraceandrunning.com.