1. Look up course layout and race day weather
Both of these are important aspects to take into consideration prior to race day. My first half-marathon was in Austin, Texas and I was not aware of all the gradual and steep hills throughout the race. Most of my runs were on trails around the lake, which were fairly level in terrain. A useful tip for runners, is to lookup the course map in advance. Some runners will post on social media to describe certain points in the race that were challenging for them, which is something you can use for your advantage in preparation. Not all race courses are flat, most contain various uphill climbs and downhill turns, so if you are able to train on these different elevations the more confident you'll feel at the starting line.
Weather can pose a challenge for runners too, especially in climates that are unpredictable. You can still run in the rain or snow, but knowing the weather will help determine what clothes you will need to wear. Ideally, runners should choose gear that is made of moisture-wicking material. This apparel will keep your muscles warm and body cool so you don’t overheat during the race. Don't forget to pack a small bag containing a variety of clothing such as extra socks, t-shirt, shorts and shoes, because you never know when you’ll need them.
2. Show up early
I think this speaks for itself but do yourself a favor and arrive early to the race. With thousands of runners filled with excitement and anticipation to run, there will be lots of traffic. By showing up early, there will be plenty of time for you to use the bathroom, find the starting line, and drop off any gear for after the race. Another benefit of arriving early is being able to perform a quick warm-up which may consist of strides, light jogging or dynamic movements to bring increased blood flow to lower extremity muscles. Keep an eye out for “pacing groups” that usually have someone holding a big sign in the air that will read, “8:00 minute pace” or “9:00 minute pace”. If you have a goal time in mind, these pacing groups may help to run alongside so you can stay on track to meeting your time goal.
3. Run a pace that’s good for YOU
Imaging standing alongside hundreds of runners behind the starting line and hearing the gun go off…BANG! Next thing you know adrenaline is coursing throughout your body as you take off with the pack. As the spectators are cheering from the sidelines, you glance at your watch and notice you’ve ran the first mile in a time you were not expecting to run. This was me, during my first half-marathon. I felt this urge to keep up with everyone else, and soon began to realize I wasn’t pacing myself as I originally planned. Remember to run YOUR race, not someone else’s. Keep a pace that you’re comfortable with because you're in the race for the long haul. In doing so, you will be less likely to “hit the wall” or “burn out” before the finish line.
4. Hydrate and fuel during the race
Most races you sign up for will have numerous spots for hydration and fuel, sometimes known as aid stations or check points. These stations will have water, Gatorade, energy gels and even granola bars. Occasionally you may run by some spectators with a table handing out small cups of beer, which probably is not the smartest choice in terms of fuel and recovery for your muscles. More importantly, by using these stations to refuel, you can replenish lost glycogen, which is a vital fuel source for working muscle. Energy gels and Gatorade contain electrolytes which our body gradually loses through perspiration. You don’t need to stop at every aid station, but if you know your body well and can occasionally maintain fuel throughout the race, the greater chance of finishing with a PR and less likelihood of injury.
Wishing you the best on your next race!
-Nick Boles, PT, DPT
Running Rehab Specialist
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