At the beginning of the NASCAR Sprint Cup Series season, Kasey Kahne not only raced on the track at Daytona, he also competed in the Daytona Beach Half Marathon. In less than 24 hours, Kasey competed in the NASCAR Sprint Unlimited, completed the half marathon and qualified for the Daytona 500.

We caught up with Jim Leo, the CEO and owner of Pit Fit in Indianapolis, to find out how to properly plan for an endurance race. Whether you’re an experienced runner or a first-time racer,Leo shares his tips for planning to perform.

What are the biggest challenges people face that have not competed in a running race before?

“For a beginner, the idea of running a distance race is extremely challenging. You have to first learn how to run and then learn how to run long distances. The biggest challenges are structuring and organizing a plan, learning how to run, learning how to recover properly, and preventing injuries.”

What are some of the most important things for a runner to have in order to be successful?

“The number one thing to have for a race is a structured plan. Another thing runners need to do is prepare for training. Sometimes people just go out and start running, but their body is not conditioned from a muscular standpoint to withstand the pounding it takes to train for a race. Prior to any sort of running regime, starting a strength-training program is recommended to build up strength in the legs, core and upper body. This way, the body can withstand the punishment of training, and it helps limit the risk of getting hurt.

For equipment, you want a good pair of running shoes. Ideally, you should buy two pairs and two different kinds of brands of running shoes. The idea of having two is so you are not running with the same type of shoe every single time you run. It is strongly recommended to buy running shoes at a specialist running shoe store; somewhere runners work. If you alternate shoes between runs, you constantly have to adapt to those shoes and you can’t get into a routine with an overuse injury.”

How far ahead should someone begin to prepare for a race?

“If you have no running experience, you should allow for at least 16 weeks for a full marathon. In fact for any race, anything from a half marathon and beyond, 16 weeks is a good way to go.”

Staying hydrated before and after a race is important. How does hydration play into the plan?

“Just like your training plan, you want to have a hydration plan. You need to start rehearsing your hydration needs and how to appropriately take in fluids during. You need to have a program so you know how much fluid you need to take in based on your body weight and the conditions of the race. A big mistake that occurs is a runner will start drinking a particular brand of sports drink and use it in their training and they’ll show up for race day and there’s a completely different drink for the event. Their body then has to adapt to a different drink, which can cause gastro-intestinal problems. So you need to know what the drink is going to be before the event.”

Running is as much mental as it is physical. What is the proper way to mentally prepare for a race?

“One way to get someone mentally prepared is to set a goal for an event. It’s important to have a specific time you are trying to achieve and it helps dictates the whole training program. During training you want to incorporate shorter races and speed workouts as you lead up to the actual race event. Instead of waiting 16 weeks and putting it together on race day, you want to run shorter distances prior to the actual race. That allows for a runner to mentally prepare for what it’s going to be like during the big race and to know how to pace.

Having a goal and knowing where you need to be throughout the race is also important. You want to know what your per mile split is and you want to know your 10K time. You can write these things down on your race number or on your arm so you can look down and know where you are in relation to your goal time as you pass race checkpoints. If you’re ahead of your time, it can give you confidence. If you’re behind, it lets you know that you need to pick up the pace. Having goals gives a runner something to focus on throughout the race, which keeps them motivated to reach their ultimate goal. 

For training, how should short and long-distance training runs be spread out prior to a race?

“A runner should work using a taper plan. If you have a 16-week program, you progressively train all the way up to 14 weeks. With two weeks to go before the race, you begin your taper, which is cutting back on everything you’ve done a little bit. You don’t cut back to the point that you lose fitness, but you’re not going to make amazing training gains in your final week. Rest is one of the most important elements of marathon training. People overlook the need for adequate rest in your training and prior to the race.”

PitFit Training is a motorsports-specific human performance company based in Indianapolis, Indiana. Its clients include drivers of all levels from IndyCar, NASCAR, NHRA, and many other series.  PitFit Training drivers have won dozens of championships, and drivers who have trained with PitFit Training include Scott Dixon, Dario Franchitti, James Hinchcliffe, Kasey Kahne, Will Power, Ricky Stenhouse Jr., Morgan Lucas, Brandon Bernstein, Joey Saldana among many others. For more information on PitFit, check out: http://www.pitfit.com

FIRST SEGMENT: The first 20-lap segment opened with a small rain shower threatening in the area. Kahne rolled off the grid ninth, and he quickly improved his track position to seventh. The No. 5 team opted to stay on the track when NASCAR officials displayed the yellow flag for rain on Lap 8. Within five laps, the caution flag was replaced with a red one as the rain intensified. On pit road, the teams were allowed the opportunity to work on their cars and prepare for the remainder of the first segment.

After a 41 minute red-flag delay, the cars rolled back on track with Kahne in seventh. He moved into sixth within two circuits of the restart. The driver of the No. 5 Farmers Insurance Chevrolet SS used the bottom lane to inch his way through the field, ticking off one more spot by the time the first segment concluded. At the end of the first 20-lap segment, Kahne was running fifth.

SECOND SEGMENT: Kahne opted to not pit during the caution period so he lined up fifth for the next 20-lap segment. Within the first circuit of the segment, he was running sixth after being passed by teammate Jimmie Johnson, however, Kahne wasn’t going to let his teammate get the best of him and moved in to fight for the top-five spot. The Hendrick Motorsports duo battled as the segment unfolded.  Johnson ultimately won the spot, finishing in fifth. Kahne took sixth.

To see the gallery of photos taken from Darlington, check out our photo album on the Farmers Racing Facebook page!

THIRD SEGMENT: All four Hendrick Motorsports teammates made pit stops during the yellow-flag period between segments. Kahne lined up 10th after stopping for four tires and fuel as well as air pressure and wedge adjustments. By Lap 54, Kahne, still trying to use the bottom lane, was running sixth and maintained this position when the third segment concluded.

FOURTH SEGMENT: Kahne beat the competition off pit road during the pre-segment stop by taking two tires, a chassis adjustment and a tank of fuel. He lined up on the outside of the front row in second for the restart for the final segment. Kahne led the first circuit, which unfolded in wild style around Charlotte’s 1.5-mile oval. By Lap 62, Kahne was in command of the field.

The caution flag was waved for debris on Lap 66. At the time of the yellow flag, Kahne was in the lead. The No. 5 team decided against pitting so Kahne lined up on the outside of the front row for the Lap 71 restart and battled with Kurt Busch for the lead before settling into second three laps later. After nine laps, the yellow flag was displayed to set the field for the final 10-lap shootout. Kahne crossed the finish line second.

FIFTH SEGMENT: NASCAR realigned drivers for the final segment based on their average finishes in the first four segments. A photo-finish between Kahne and Johnson ultimately put Kahne in third and Johnson in fourth. Once aligned, the drivers prepared for their mandatory four-tire stops that would then reset the field for the final 10-lap shootout.

Kahne and Johnson were the first two cars off pit road, with Kahne edging his Hendrick Motorsports teammate by a nose.  Kahne opted for the outside of the front row and used a push from Joey Logano to take the lead briefly before Johnson powered his way into contention.  The Hendrick Motorsports teammates battled fiercely around the 1.5-mile speedway, Kahne running the high line and Johnson on the bottom. Within the first circuit, Johnson took the lead. When the checkered flag waved on Lap 90, Kahne was fourth.

QUOTING KASEY KAHNE:

KAHNE (ON THE FINAL 10 LAPS OF THE ALL-STAR RACE.): “Well, I would say my pit crew did a great job of getting us out first. I was a little tight the run before, and we didn’t have time to fix it because we wanted to get out first and knew if we could get clean air we thought we would be alright with our Farmers Insurance Chevy.  Jimmie (Johnson) just stayed right there, and I couldn’t get rid of him. Then he beat me off the corner and into (Turn) three and kind of on exit, and it was over after that. I was tight and fell back to fourth but the pit crew did great. It was a great run for us. We tried hard and just a little too much bouncing off cars to have a car capable of running with him at the end.”

Kahne qualified fourth for Saturday’s race and kept his car inside the top 10 for the majority of the race and worked with Crew Chief Kenny Francis to address an early handling condition that varied from slightly tight to loose in the corners.

The 367-lap event unfolded with one caution period – a Lap 124 pause for debris – and Kahne’s No. 5 team was spot-on with pit stops throughout the evening. The caution flag waved twice more in the race for nearly back-to-back spins on Laps 302 and 309.

After pitting under the first caution period and staying out on track during the second, Kahne lined up third for the restart with 50 laps to go. Kahne climbed to second within three laps while chasing leader Kyle Busch and also keeping an eye on teammate Jimmie Johnson in his rear-view mirror.

To see the gallery of photos taken from Darlington, check out our photo album on the Farmers Racing Facebook page!

The caution flag came back out and gave Kahne an opportunity to take fresh tires and an extra splash of fuel in the pits. He exited pit road and lined up next to Busch for the restart, which he immediately won. Kahne paced the field with Busch making up ground, and within a couple laps, Busch appeared to have made contact with the left-rear of the No. 5 Chevy SS, sending Kahne into the wall. Kahne hit pit road twice during the ensuing caution period for tires and returned to the track in 16th. When the checkered flag waved, Kahne crossed the finish line 17th.

“We were racing hard,” said Kahne after the race. “I had a great Time Warner Cable Chevrolet, and I cleared (Kyle Busch) getting into (Turn) 3 so I had the outside. Then I saw he entered so early that I knew he was not going to be able to turn when we got to the corner, and I was going along. The next thing I knew, I was spinning. The car was getting better and better as the race went, but our team had to make a lot of adjustments. Three times this year me and Kyle have had contact, and I’ve had cars capable of winning, so it’s disappointing on the points side and not winning races.”

Kahne now sits sixth in the point standings, 97 points behind leader and teammate Johnson, as the No. 5 team heads into a non-points race weekend with the NASCAR Sprint All-Star Race in Charlotte.

Kahne, 33, posted the 10th-fastest speed during the first NASCAR Sprint Cup practice session on Friday, and as a result earned that starting spot for Sunday’s event after qualifying was canceled for rainfall on Saturday.

After starting 10th on Sunday, Kahne improved to run eighth within the first two laps. Spotter Kevin Hamlin coached Kahne through the field, and by Lap 8, Kahne was running third behind teammate Jimmie Johnson. When the first caution flag waved on Lap 23, Kahne reported his No. 5 Time Warner Cable Chevrolet SS was strong so crew chief Kenny Francis called for a new set of right-side tires and fuel during the ensuing pit stop. Kahne lined up second for the Lap 29 restart ahead of third-place Johnson and fourth-place Jeff Gordon.

To see the gallery of photos taken from Talladega, check out our photo album on the Farmers Racing Facebook page!

As the race unfolded, Kahne maintained his position inside the top five and was running third on Lap 42 when he received contact from behind by the No. 18 car. He was collected in a 16-car incident and sidelined for the remainder of the 188-lap event.

Uninjured, Kahne talked with the media afterward, “Yeah, I’m all right. I felt like I had a really fast Time Warner Cable Chevrolet SS. I just kind of got shot through the center there, just a lot of momentum coming from behind. I felt the No. 18 pushing me, and next thing I know I was spinning.  You just can’t push with these cars.”

Kahne now ranks sixth in the point standings, 84 points behind teammate Johnson.

To see the gallery of photos taken from the Farmers Insurance Drive & Drive event, check out our photo album on the Farmers Racing Facebook page!

CHARLOTTE, NC (April 29, 2013) – Farmers Insurance, one of the leading and largest multi-line insurance companies in the U.S., challenged PGA TOUR golfer Rickie Fowler and professional NASCAR driver Kasey Kahne from the Hendrick Motorsports team to teach each other how to drive both on the track and on the green. Fowler and Kahne, like Farmers customers who rely on their agents, know when they need to turn to experts for valued advice. Each of them has chosen to partner with Farmers Insurance because of the company’s strong belief in helping consumers, just like them, be more prepared, informed and smart about the decisions they make to plan for the road ahead.

Fowler and Kahne reflect the values and perspective of a Farmers customer. Just like Farmers customers who are busy and energetic professionals, the two champions understand the importance of having a highly trained and experienced team of professionals to help them make smart decisions.  As part of their smart thinking, both athletes develop a winning strategy prior to each tournament or race – taking into account variables like track speed, swing speed, weather conditions, and proper attire.

“The Farmers partnership with these proven winners underscores our commitment to educating consumers on making smart insurance decisions. It is an exciting opportunity for Farmers to work with partners like Rickie and Kasey, who are leaders in their respective fields and who represent the future of their sports,” said Farmers Insurance Head of Sponsorships, Events and Corporate Giving Chuck Browning. “We look forward to watching Rickie and Kasey put their plans into action today.”

The Drive & Drive experience began with Kahne giving Fowler a tour of his garage at the Mooresville Motorplex near Charlotte, N.C. to get him in a racing mindset. They discussed and shared planning advice, as well as raced go-carts on the track in the spirit of friendly competition. During the Drive & Drive event, they also participated in a chipping challenge incorporating strategically placed tires, in lieu of golf course green cups.

“As a member of the Farmers Insurance team, I am proud of the company’s commitment to educating consumers on the importance of smart insurance planning. During the Farmers Insurance Open, I had the opportunity to partner in community and youth events with Farmers – something that is very important to me,” said Rickie Fowler, PGA TOUR golfer. “Working closely with Kasey to improve his swing has been a pleasure. It is refreshing to work with an athlete who shares similar values.”

Kasey Kahne, NASCAR driver said, “I had a great time hanging out with Rickie today.” He added, “He is a really cool guy so thanks to Farmers Insurance for putting the event together. It’s important having the support from Farmers because they understand the importance of having a solid team to help me succeed. I was able to learn a thing or two to help my golf game, and I had a great time getting to race with Rickie this afternoon.”

Kahne opened Sunday’s NASCAR Sprint Cup event from the 27th position and improved to 14th after the field cycled through two early caution periods. By Lap 62, Kahne reported to Crew Chief Kenny Francis that he was experiencing a free-handling condition. Francis reported good news back to Kahne that his lap times were fast, and he quickly improved to 13th.

The No. 5 pit crew’s performance was critical to Kahne’s success and helped him pick up four positions during a stop under caution on Lap 72. Kahne was running 12th when he stopped for fuel, right-side tires and a track bar adjustment and restarted eighth five laps later. Kahne held his position in the top 10 through an ensuing caution period and lined up ninth for the Lap 90 restart.

As the race unfolded, Kahne reported to Francis his No. 5 Chevy was running loose, but the handling wasn’t affecting his lap times, and he eventually improved to sixth by Lap 133. Kahne was running fifth when the caution flag waved on Lap 173, and Francis prepared the crew for a fuel and wedge adjustment stop. Kahne followed teammate Jimmie Johnson off pit road in the third position, but was lined up 10th for the restart behind competitors that chose not to pit.

With 46 laps in the race and the yellow flag displayed, Kahne stopped for right-side tires, fuel and a chassis adjustment. He left the pits running third and lined up next to Johnson for the restart with 43 laps remaining. Kahne moved into third and chased the leaders and within three laps, was up to second.

As the final laps ticked off, Kahne closed the gap on Kenseth and was trying every line possible to score his first victory at the 1.5-mile Kansas oval. On the final lap, Kahne tried once more to get by Kenseth, but ultimately took second, matching his best result at Kansas.

Kahne moves up to second in the standings, just 37 points behind teammate Johnson. 

“I needed clouds,” said Kahne after the race. “We tightened up a little bit on that final run and putting two (tires) on, I knew we were going to be a little loose but didn’t think it would be quite that bad. Matt (Kenseth) was fast, and I just did everything I could and he would go to those spots and I couldn’t make any ground.”

“The team has done an awesome job, and we fought back after a little bit of a disappointment with last week’s 11^th-place finish and came back this week,” continued Kahne. “It has been a lot of fun driving the cars and thanks to Farmers and Hendrick Motorsports for the great cars and the preparation each week.”

The special paint scheme celebrates the company’s 85th anniversary and pays tribute to the first Farmers insured automobile – the 1925 Cadillac Phaeton.  Kahne’s No. 5 Farmers Insurance 85^th Anniversary Chevrolet SS will evoke the joy and freedom everyone feels when they remember their very first car, just as the Cadillac Phaeton remains a treasured symbol of credibility, longevity and history for Farmers Insurance over the last 85 years.

“We all remember our very first car,” said Farmers CEO Jeff Dailey. “I remember mine well. It was a 1966 convertible, which I paid $450 for out of my own pocket, and that was a real stretch for me. I recall lots of things about that car, but what I remember most is that it taught me the value of hard work and saving money. It also allowed me the freedom of going where I wanted when I wanted.”

Dailey, “All of us at Farmers take great pride in being an important part of people’s lives by insuring their cars, homes and other assets and by helping them make smart decisions in the process.”

“I remember my first set of wheels. It was a red four-wheeler I had when I was young, and I would race it on a track my dad built in our backyard. Now, I get to drive the red Farmers Insurance 85th Anniversary Chevy SS at Kansas that pays tribute to the first car Farmers insured 85 years ago, which is pretty cool,” said Kasey Kahne.

In addition to unveiling his special No. 5 Chevrolet SS paint scheme, Kahne also visited with employees today for a tour of the Farmers Insurance Service Operations and Claims Care Center Complex in Olathe, which is the largest insurance employer in the greater Kansas City area with more than 3,000 employees and agents. Notably, the facility is home to two of the three Farmers Mobile Claims Center catastrophe buses that enable Farmers claims representatives and agents to quickly arrive on the scene of major catastrophes to help customers in their time of need.

“It’s great to be here in Kansas City, and spend some time with all the dedicated employees that help make Farmers the success that it is. I always enjoy the opportunity to meet with Farmers employees and agents and thank them for their continued support,” said Kahne.