Race Day for Beginning Runners

If you’re participating in your first marathon there are a few things beginning runners need to know before the big race day.

Here is some advice from Judy Mick, who is an expert at this and who hasn’t missed a day of running since 1985. Now, that’s what I call dedication!

You’ve signed up for your first road race. You’ve completed the training and now race day is finally here. There are some things that you want to make sure you do to make your race go smoothly.

First of all, you want to pick up your race packet the day before the race. Some of the larger races have an expo the day before the race. Make sure you check this out. You can pick up your packet and look through the cool stuff that they have for sale there. You want to have your race bib and timing chip the day before.

Choose what clothes you will be wearing. Check the local weather forecast and see what the weather is going to be at race time. There are also wonderful smart phone and tablet apps for the weather. With these, you can check the weather for the exact time period of the race. It’s great for helping you to decide on the proper clothing.

Also, the night before race day, I’ll pin my race number on my shirt and have it already done. Most races want the bib on the front of your shirt. Make sure you do this. The race officials will be able to see you and also, if they are taking race photos they will pick you up.

I’ll also get the timing chip fastened onto my shoe – OK, my hubby does that for me. Waiting until race morning to do all of this just causes undue stress on you – and you’ll know that it’s already done.

Make sure you eat something at least an hour before race time. Eat something that is high in carbs. But, stay away from fiber – not going into detail on this one – I’ll just say that you don’t want the fiber to kick in during your race! I usually eat a Power Bar. It has the carbs that I need and fills me up.

Get to the starting line early. My rule of thumb here is at least an hour before. You can park easily and find out where the port-a-potties are. If you wait to find them just a little before the race, you can risk being in line when the gun goes off.

Line up in your proper spot. If you are running 10+ minute miles, don’t line up in the front of the pack. This will just make the faster runners mad – and you may get trampled when the race starts. Many races have instructions marked where to line up for what pace you’ll be running.

Congratulations, you’ve made it to the starting line! Now, wait for the starting gun and then run your best!

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The Beginning Runner

 

beginning runner

beginning runner

The beginning runner has a few things to consider before taking on the sport of running. The great thing about running is that it doesn’t require a lot of equipment and doesn’t require that other people be involved. But there are still a few things you will need.

Running shoes

Make sure you get a good pair of running shoes before you start a running program. A running store employee can make sure you get the right style and fit for you. A good rule of thumb is to only wear them for about 500 miles. Then you can use them as walking shoes, but not for running.

Socks

Wear socks that are made of synthetic materials that will wick away moisture. This also helps to protect against blisters. Stay away from socks that are 100% cotton. Once they get wet, they will stay wet and cause problems.

Start out slow

One of the biggest mistakes beginning runners make is to do too much too soon. If you start out slow and pace yourself you will do better in the long run. This should begin with some stretching, squats and deep knee bends. Warm your muscles up with a brisk walk.

Then you can pick it up and run at an easy pace. You should be able to talk in complete sentences. If you can’t, you need to slow it down a little. A run/walk program is a great way to start. There’s no rule that says you have to run the whole time. Do what feels right for you.

Build up strength

Don’t pound the pavement. Go for a softer landing to avoid additional stress on your knees and joints. Also, building up your quads by doing low impact activities like biking, swimming and weight lifting, help keep your knee joints healthy. You want to build up strength, stamina and flexibility to help protect them. If your knees are loose and flexible they’re less likely to be injured while running.

Stay hydrated

Start hydrating several days before you begin your running program. Add a little more water each day than you would normally drink. Drink a few ounces of water before you go out, and carry water with you to drink on the way. Another few ounces every fifteen minutes should be enough. Then drink plenty of water after your run.

Don’t ignore pain

Don’t ignore pain. If you feel any kind of pain while running, stop. Take a day or two off to rest so that you don’t put any more stress on the injury. It’s a good idea to rest in between runs anyway. Do some kind of low impact activity like swimming or weight training on your days off.

Train with a buddy

Training with a buddy will make it more interesting and will hold you accountable. Set some short and long term goals and keep them. As a beginning runner mix up your training routes and make it fun. This way you will be more inclined to stick with it.