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July 30, 2013

Tips for Running the 10K & 5K

Written by Tom McGlynn

 

Day Before

Whenever possible, pick up your bib number, timing chip, and goody bag the day before the race.  This way, you won't have to worry about rushing to get it on the morning of the race.  (Added bonus - you will be more likely to get your desired race T-shirt size if you pick it up early!)

Once you have your bib number, pin it to the front of the shirt you will wear on race day.  (Don't pin it to the back).  Most races will have boxes of safety pins for your use.  Take four so that you can fasten all 4 corners. 

Dressing The Part

For race attire, consider some "throw away" warmups for the start.  These will protect you from the elements if it is cold or rainy.  Old socks can come in handy for keeping your hands warm.  Some runners will even wear the t-shirt for the first couple miles of the race until they warm up and then pull it off and throw it away.  This is a good strategy to prepare for all temperatures.

Once the race starts, you WILL warm up.  Be prepared by wearing lighter clothes underneath your "thow away" sweats.  A good rule of thumb: Dress as if the weather is 15 degrees warmer than it is. That's how much you'll warm up once you start running.

Hydration

Drink Gatorade (or any sports drink that doesn’t include protein) and/or water frequently to assure you are hydrated before the race.  Clear urine is a good sign.  At some point (usually 10-20 minutes) prior to the race stop drinking so you can empty your bladder before the start.

Breakfast

We always recommend eating breakfast and an essential, light breakfast is important on race day.  2-3 hours before the race, try to consume 200-400 calories of food you are accustomed to and can easily digest.  Your body will need that fuel in the latter stages of the race. 

Don't try a new food the morning of the race.  Instead, experiment with different foods beforehand or stick to things that have worked for you in the past.  The best breakfast foods contain both complex and simple carbohydrates and high-quality protein (in small amounts).  Your breakfast should include some healthy fats, but also in small amounts.

Heading to the Start Line

There will often be race day traffic so allow plenty of time to get to the starting area.  You will need time to stretch out, do a warm up jog, and use the bathroom.  (Warning:  The lines for the bathrooms at road races are always long.  Don't wait until the last minute to go!)

Pace

Remember this is an endurance race and the key to success is pace.  As soon as the gun goes off remind yourself that you have a long race ahead of you.  Check your breathing, body tension and other physical markers to gauge your pace.  If you are running faster than a pace you can maintain throughout the whole distance, slow down immediately.  The goal of any successful race is to run every mile within 10% of your average pace.

Remember the 3 ‘C’s’

Confidence:  Have confidence in your ability and your training.   Remember all those hard workouts you did.  Remember those early mornings, late nights, sore calves, tight hamstrings etc. - they weren’t in jest.

Control:  Feel comfortable with the pace for the first 1-2 miles.  Stay relaxed and controlled.

Collection:  Keep your thoughts collected and on your objective.  In the typical big city race there will be thousands of distractions along the way.  The further you get in this race the more you need to focus on yourself, goals and race strategy.  Don’t let the fans and competitors into your zone.

You Always Have One Cup Left

That’s right – you always have one cup of energy left.  The difference is that some people find it and some don’t.  Remember what normal, untrained people do when they feel discomfort – they slow down and feel better.  You are not a normal un-trained person.

You are a running machine!

As a machine you will have to dig down at the end to determine if you will have a good effort that you can be satisfied with or not.

Go get that last cup!
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