Running Tips
Follow these tips for a successful race day!
It is that time of year where many people do a 5 K race. Wether you are a seasoned runner or a beginner here are some tips to help you do your best!
I have run over 50 races in my life and I still get the butterflies before I start a race. Here are my tips that have helped me before the race, during the race and after the race.
Before the race
1. Take a rest day the day before the race.
You don’t want to be stiff and sore while you are racing. You also don’t want to deplete your body of the oxygen that it needs to complete the race. If you trained hard the day before your muscles will be depleted of oxygen. It takes time for your body to recover and your muscles to be ready to perform the race.
2. Wear the proper clothes
Nothing can hinder your race more than wearing the wrong clothes. If you shoes are not fitted properly or are too worn they will hurt your feet. This can cause irritation during the run which can cause blisters or even plantar fasciitis.
Wearing clothes that are tight and offer support are the best. If your clothes are too baggy it can cause rubbing. This can hurt during and after the race. Wearing a good supportive sports bra will make running more comfortable. Sometimes with I suggest wearing two sports bras if one does not offer enough support.
3. Know the weather conditions
Your body will naturally heat up once you start running. But you don’t want to be frozen before the race starts. You also don’t want to be too hot and or wearing too bulky of clothes. I suggest wearing a light weight long sleeve shirt over a shorter shirt or tank top. When you warm up you can take it off and wrap it around your waist. Buy some cheap cotton gloves. You an wear these then once you get warm you can just throw them on the ground. You can find some for around $1. This way you will be warm when you need it but you won’t feel bad throwing them away when you don’t need them.
You will be sweaty and warm during the race but after the race if it is cool outside you will get chilled. So having a light weight long sleeve shirt will help you regulate your body tempature.
Race Day
1. Make sure to eat something before you race.
Preferably some carbs, fats and protein. This will give your body enough energy to complete the race. You don’t want to eat too much. This can cause you to have a stomach ache. Your body will spend more energy on the race than digesting the food so you might feel full and uncomfortable during the race.
2. Do a light and quick warm up.
You don’t want to wear yourself out before the race starts but you also want to make sure you are warmed up. It takes your body about 10 minutes to adjust to the work load. If you are doing that during that race that will slow down your time.
3. Start with a steady pace. Don’t get pressured by everyone at the start that starts off super strong. They will get tired quickly and will have a hard time finishing the race. Start off with a steady pace and stick with that pace. It is better to gain momentum after you start. This will make sure that you have the energy to finish the race.
4. I don’t suggest wearing head phones.
There will be a lot of people in the race. If you are in your own world with your head phones on you an ignore people that are racing. This can be dangerous and can be rude. Others might want to pass you. You want to be aware of who is on the course with you. You also want to make sure you don’t miss any directions that are given during the race. You can survive running without your head phones for the race. I promise. Plus the head phones adds weight and can make running awkward.
5. Wearing a watch to track your time and pace is a must!
It will allow you to pace yourself and also let you know where you are. If you know that you average an 8 minute mile you can know that at 16 minutes you will probably be at the 2 mile mark. This can be helpful when you are pacing yourself.
Post Race
1. Make sure to eat something soon after you race.
Your body is in super burning calorie mode, this is the perfect time to eat. It will also help your body recover. Have a meal with protein, carbs and fat.
2. Drink lots of water to help with recovery.
For every hour of exercise you need 12 oz of water. So if you are doing a 5k you probably need about 6 oz of water.
3. Stretch.
This will help make sure that you are not sore the next day. You ideally want to stretch right after you race. Your muscles are warm. This is the perfect time to get a great stretch.
I know that these tips will help you with your race day. You are going to do great! Can’t wait to hear how you guys did!
