U.S. Army MWR

Get Ten-Miler Ready with MWR

If you'd like to test your limits while enjoying some of the most eye-catching scenery in Washington, D.C., the Army Ten-Miler is for you. Soldier, civilian or professional runner, you'll find plenty of excitement and challenge at this ten-mile race in the nation's capital.

Before you get to the start line, you'll need to prepare. Here are some training tips to help you get ready to run.

Pre-race training

For new or infrequent runners, it's important to manage both your goals and expectations. Before you aim for specific training milestones you should get your body adjusted to running. After you're able to run for 20 minutes with reasonable effort, feel free to start stretching yourself out in preparation for the race. Run three-to-four times each week while increasing your distance each day. Bear in mind that it's important to avoid over-training, so avoid hard training on consecutive days -- the last thing you want to do is injure yourself or burn out before the race.

Food Pyramid

Food as fuel

When training for a race like the Army Ten-Miler, it's important to adjust your diet. If you eat poorly, your performance will likely suffer. In other words, this is not the time for a low-carb diet. Carbohydrates give your body with the energy it needs. Try to get a minimum of fifty-to-sixty percent of your calories from carbohydrates. Proper hydration is another must. Drink plenty of water -- your muscles will thank you for it.


Your choice of footwear is an important consideration when preparing for or running a ten-mile race. While you don't need anything fancy, you do need comfortable running shoes in good condition. Run in shoes that don't fit well and you're asking for a training injury -- or an uncomfortable race.


Whether you're new to distance running or an old pro, it's critical that you get yourself in the right frame of mind for a race. If you're concerned about your ability to get to the finish line, visualization techniques might be useful. Family members cheering your efforts can also help. It's important to stay positive -- after all, you want to have a great time. Train your mind like you train your body and you'll be able to push yourself further when the going gets tough.

If you follow these guidelines you'll have a great start on getting the most out of your race experience. If you are looking to explore more fitness or wellness services, visit your local Family and MWR (Morale, Welfare and Recreation).

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